Weekly Workouts 5.20 – 5.26

So in an effort to be as cool as fellow blogger & Aquarium employee, Kerry, I thought it would be cool to log my workouts for the week! It’s a great way to keep track of what you did and also share fun new workouts you find. So here we go…this is what I did this week!

Monday:

Early morning workout included a 20 minute HIIT run followed by CXWORX (unfortunately, I could only stay for a few tracks)

katekatebear 20min HIIT cardio

Then in the afternoon I tried the new Tone It Up Bridal Babe workout!

Tuesday:

Tuesday morning I started with a 3.2 mile run down to Fort McHenry.

katekatebear baltimore run route

I brought my clothes to work so I could do another workout, but I ended up running home THEN working out. Yep. Over achieving. haha I tried the new Tone It Up Santorini Bikini workout – phew…I got sweaty!

Bikini-Series-Santorini-Printable-Tone-It-Up-blog

Wednesday:

I’ve missed a few weeks of TeamRick workouts so I scheduled a second workout with him. We did an awesome workout with the battle ropes. LOVED it!

hit the ropes workout katekatebear

Thursday:

I was feeling a bit off Thursday, but still had a fun 2.56 mile run with my friend Emma!

Friday:

Spent an awesome morning strength training with TeamRick and Molly & Annie OUTSIDE (so excited it’s getting warmer!). We did a variety of terrible fun things, like suicide sprints, bosu abs, box jumps, etc.

teamrick workout at under armour headquarters

Saturday:

Well this was my birthday soooooo I took a break from going crazy BUT I didn’t want to not do anything, so Molly & I went for a 2.5 mile power walk.

Sunday:

It was a beautiful morning to workout! I went for a 4 mile run with some stairs at Federal Hill. Then when I got home, I did 15 minute abs.

katekatebear workout stairs run

Another great week of workouts! Here’s hoping next week is great too! :)

Workout Wednesday – Battle Ropes

It’s been a CRAZY few weeks at work and I’ve missed a few #TeamRick workouts but today I got back to it for a special GET BACK TO IT one-on-one workout with Rick!


This week’s workout: Hit the Ropes
Muscles worked: Full body!
Courtesy of: Team Rick
Needs: Battle ropes (yes, those big crazy ropes you see at the gym)

hit the ropes workout katekatebear

So grab those ropes and try something new! It’s as easy as picking them up and trying! If you want some help or more instruction, don’t worry! That’s fine. Just ask a trainer at your gym and I’m sure they’d be happy to help you.

You can see some of the moves demonstrated in this video. If you have more questions, just ask me (or Rick!)!

And remember, you’ll never regret a workout!

Armour39

So, as per usual, I had a killer workout this morning with Team Rick (my Under Armour trainer, Rick Logan) and kick-butt friend, Molly (@Mbakes2123). We were super excited to try out Under Armour’s new Armour39 performance monitoring system!

Under Armour Armour39

Armour39 tracks your heart rate, calories burned, real-time intensity and “WILLpower” (a workout measure they have set measuring how hard your body has worked during a training session on a scale of 0-10). We threw on the straps and put in specific modules. The module is what transmits the information to a device. You can use a mobile app or a watch – we used the phone.

Under Armour Armour39 katekatebear

The coolest part about it is that you can look at your stats in REAL TIME! We literally had two iPhones with us during the workout and could look at how we were doing throughout.

We did a high intensity cardio workout (that seriously pushed me to the edge!):

  • 20 shuffle rope slams 
  • 20 burpee kettle bell pickups 
  • 20 squat jumps with resistance band overhead press 
  • 20 squat jumps 

We did this as fast as we could three times! PHEW!

After the workout, our scores were great (according to Rick – who could have just been stroking our egos haha)!

Under Armour Armour39 katekatebear scores

The other cool thing about the scores and the “WILLpower” number is that you can use it to set targets for your workouts. If I continued to use this (which I might…), it’s great for deciding where you want to be on light versus hard days and pushing yourself to that level. It’s a great motivator and comparison number for YOUR workouts. Rick made sure to let us know that it wasn’t really a good comparison person to person because everyone functions differently.

If you don’t get it from my posts, Rick is amazing! If you live in the area and you’re looking to join Team Rick, give him a shout!

rick logan under armour trainer

[Recipe] Perfect Green Smoothie

As you know, I start every Friday pretty early by working out with my trainer & workout buddies in TeamRick (woo woo). Today (as with every Friday) Rick was tough on us – getting us to work with new moves that work our big muscle groups and some that we don’t often use! One of the moves we finished with was a multi-layered pushup. We went from floor to bosu, bosu to bench and back down – all varying where we had our hands and, therefore, what different muscles we worked! Awesome!

katekatebear pushups teamrick

Anyway, following the workout, I needed to make sure my muscles recover and my body gets the fuel it needs for the full day ahead. SOOOOO I created this fun smoothie & I had to share it!


katekatebear perfect green smoothie Perfect Green Smoothie

Cooking needs: Blender, mixer or food processor (I use my immersion blender & it works great!)

  • 1 packet (or scoop) Perfect Fit Protein
  • 1/2 banana
  • 1 C spinach
  • 1/3 C non-fat almond milk
  • 1/3 C greek yogurt (It works perfectly with a 3.5oz Chobani Bite!)

Stir until all ingredients are well blended and enjoy!

[Workout] Crush it!

We have been working out with my local trainer, Rick Logan, for a while now and it just keeps getting better and better! Now that he’s at the Under Armour Combine Training Center (what the what? I belong to Merritt…I go to MAC and to UA? haha yes. I’m an equal opportunity gym goer) I feel like we’ve taken it to a whole new level!

Don’t get me wrong, we’ve always crushed it. :)

Anyway, we have a long workout but there was one superset that I loved today and pulled together to share with you…get ready to CRUSH IT!

katekatebear crush it workout

If you’re wondering what any of these moves are, here are some explanations!

Lunge jumps: Start in a lunge and quickly jump an opposite lunge.

One-leg push ups: Put one foot up (whichever is comfortable – the side doesn’t matter!) and do a regular push up. Your option is to be on your knees with one leg lifted/extended behind you.

Spiderman mountain climbers: Get in your regular mountain climber position but when you pull your legs up, you’re going to pull your knee to your shoulder on the side.

Jack knife pushups: Bend over with your legs straight and arms straight. Hold your body directly over your arms and do a mini push up. It takes a few times to get used to this move!

Sumo squats: Squat down low in a wide squat stance.