Move it Monday #5 {Stadium and at home workout}

Welcome back to MOVE IT MONDAY. It has been a couple months since my last workout post, which I apologize for, but this one is worth the wait. Things get crazy as soon as the holidays start as I am sure all you busy people know. I really want to get you some workouts you can do at home or while you are out of town while the crazy busy holidays come up. Your health is important and it is important to find time to get that workout in at least 3 times a week. To find some of my previous at home/out side work outs you can find them HERE HERE, HERE ,  HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. 

For this workout we are headed to the football stadium and track but you can also do all of this at your home or a club gym with small modifications. We recently moved back to my home town a couple months ago and so naturally I headed to my old stomping grounds, Layton High School, for a nice little workout session. It is super close to my home, it is a nice facility, its free and always open and my boys like to play there along side of me. The weirdest part about this workout was that I hadn't worked out at that stadium for ten years back when I was running track as a Lancer. Crazy how time flies and all of a sudden we are grown ups and looking at those students like they look like babies. ten years people! My ten year reunion is coming up! Im not sure how I feel about this. Anyway off of that whole Im getting old thing for a moment lets talk about this fun little workout I put together for you guys because I love you and its good for you! You can thank me after, its fine!

 Let's take a closer look at each exercise and break it all down before we get started....

WARMUP

Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

Run 400 m- Running/jogging is always a great way to get the body warmed up and ready to go. It gets your heart rate going, your body warm and your blood flow going! This week in the warm up the running is a 400 m run which is a quarter mile or once around the track if you have access to one. 



Pass thrus. You will want a wide grip on the PVC/stick raising it above your head keeping your arms straight pass through to behind you, rotating your shoulders, then still  keeping your arms straight you will pass back up to over head and back down to your hips. Repeat until you have done fifteen.

Jumping Squat- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and jump and repeat.

Inch Worm Push ups You will start with your legs apart and your hands touching the ground in front of you then you will walk your hand out until you are in a plank push up position, you will do a full push up with your chest touching the ground, back to the plank push up position, then move your hand back to your feet. Then repeat.

TABATA

A TABATA is a short 4 minute workout of 20 seconds of work, 10 seconds rest and repeat until the 8 rounds are up. This can be any skill you are wanting to work on. If you are doing two skills you will do 4 minutes of one and then 4 minutes of the other. For this workout we are just working on one.

Over Head Squats- Start in a standing position with your feet about shoulder width apart. Hold the PVC pipe or broom stick above your head, arms wide and locked out with your elbows pointing downward. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, core tight,  keeping a good lumbar curve and chest up, then stand back up and repeat.

You will do as many over head squats as you can in the 20 seconds, then rest ten seconds and repeat until you get to 4 minutes. 

WORKOUT

Shirt: Lulu Lemon  ||  Leggings: Lulu Lemon  ||  Shoes: Reebok Nano 2  || Beanie: Forever 21  ||  Jacket: Target  ||  Facility: Layton High School  ||  Photo Credit: Tyler Ulrich

20 minute AMRAP- This means that you are going to do as many rounds as possible in the 20 minute time frame. So just keep going through all the exercises over and over in order until the 20 minutes is up and make sure to count your rounds.

Run for 200 meters- just run the 100 straight meters down and back equalling 200 then you will be in a good spot to do the rest of your exercises. 

10 Push ups- On your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up.  Make sure your elbow are tucked into your sides as you bend them and not out to the sides. You want your elbow pointing back. 

20 Step ups- You will simply find a bench, a step, or anything elevated. Start straight up, step up with one leg onto the bench while bringing the other leg along and standing straight up on the bench, step down and repeat on each leg.

10 Dips- Go over to an elevated surface of the bleacher seats, walk your feet out bend your knees then keeping your hips up and your abs tight bend your arms down into a dip. Elbows back until you reach 90 degrees and straighten arms back up, repeat.

20 lunge- Start straight up then go down into a lunge with your chest up, your knees bent to a 90 degree angle and your hips and shoulders in a straight line, then push back up to a standing position, switch to the other leg and then repeat.

10 Burpees- Start in a standing position, bend down to a squat with your hands on the ground, push your feet back into a push up position, go down into a push up, come back up to push up top position, bring your legs back into the squat and stand straight up with a jump and hands over head at the end. 

Repeat all of the exercise in that order until you get to 20 minutes. Give yourself a goal, push yourself and get as many rounds as you can in that 20 minutes. 

Make sure to come and check out more of my At home workouts 

HERE, HERE, HERE, HERE,  HERE, HERE, HERE , HERE , and HERE
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 

I would love to have you follow me on Instagram

@WHITNEYULRICH

to see all my fun pics, my real life, fitness, fashion ideas

and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

Fitness, Spartan Race and a GIVEAWAY

This week I am going to be talking a lot of fitness. I know I post about fitness here and there anyway, but with it being the beginning of the year and with everyone excited about all of their goals, and dreams I thought I would share with you some of my goals, dreams and experiences through out a couple of posts. Today I am going to talk a little about my journey since I had my last baby to what I am doing now...A long with one of my goals for this year and a GIVEAWAY that all you fitness lovers do NOT want to miss out on.

After I had my last little baby back in August of 2012 I would pretty much just go to the gym and run. It was good. I felt good and it was nice to be active again and start losing some weight. But I was getting bored fast and I needed something to work toward. That is when I joined a team for my very first Ragnar Race. You can read more about my experience HERE. Now that I had that goal and something to work toward my running and training had more of a meaning. Ragnar was a blast and I can't wait to do another.

It was fun to have races to keep me going. The next race I did was just for fun but it kept me running and staying active. If you ever get a chance to run the color run, jump on it because it is such a fun experience.

The next race I trained for was my first half marathon in the end of September 2013. This was one I really had to train for, follow a plan and stick with it to be able to reach this goal. I was doing great, I ran my first half marathon in under 2 hours and I felt so good about my accomplishment. It was so nice to have reached that goal I have had for so many years.

Now, running is great and all and I think I will always LOVE it. I love the way it makes me feel, I love the me time, I love the mental toughness I am able to exercise while running, but I just felt like something was missing. I needed more. I wanted to be more well rounded. I wanted my muscle back from my gymnastics days. But just going to a gym and lifting weights with no real knowledge or plan wasn't going to get me anywhere. 

Then my brother introduced me to the world of crossfit. We moved in together last summer, slowly got some equipment and started doing at home crossfit modified workouts together out in our garage. It felt so great. I loved it right away. We did this from the end of august until November. By this point it was getting really cold to be doing it out there and I was wanting more. I wanted more coaching, more experience and I wanted to be able to grow. 

So in December I went to try out a crossfit gym called, Crossfit Kimokeo in Kaysville, Utah. I had an amazing experience right away and felt so welcome. I knew this is what I needed to be able to grow and really take this whole crossfit thing to the next level. Stay tuned for a more detailed post about Crossfit Kimokeo coming this week, you do not want to miss this post especially if you have any interest in going to a crossfit gym, live in davis county, and just want an amazing experience.

In just the 6 weeks I have been going to the Crossfit gym I have been pushed more than I have been pushed in a long time. It is making me want to push myself, go out of my comfort zone and be more open to trying new things. I am really excited to see what happens in this new journey and will be sharing with you my goals and dreams in crossfit in my next post.I ran my second half marathon only a couple weeks ago with no training except crossfit. It is amazing what this sport can do to your body.

To go along with trying new things, things that will push me, and things that kinda of scare me a little I was so so excited when the amazing people behind the Spartan race contacted me to spread the word about their sweet races. Not only is it excited to spread the word, but I am so excited to be participating in my first spartan race this year. It terrifies me like really makes me nervous if I can get through it, but it is going to push me to work hard, to train hard and I am going to show myself that I can and so can you! 

What is a spartan race? Well from their own words this is what you can expect when you sign up for a spartan race....

"Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Our events are all about challenging today’s perception of normal. Our events challenge the familiar, today’s perception of normal living and getting you out of your comfort zone! At Spartan Race, we do this everyday and it shapes everything we do. Having experienced many different racing events, we wanted to make adventure racing more accessible to everyone, but do not be fooled by the word ‘accessible’, as our events have a challenge for everyone’s needs. Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race. Whatever your level, Spartan Race will test your strength, stamina, and sense of humor"

So now that we have gotten you all excited here are the upcoming races:

 Arizona Spartan Sprint - February 8th and 9th in Chandler, Arizona. {3+ miles}

 Las Vegas Super Spartan - April 5th in Las Vegas, Nevada. {8 miles}

 Salt Lake City Spartan Beast - June 28th in Midway, Utah.  {10-12 miles}

Now this is not going to be an easy fluff race. I don't want you coming away from this thinking you are just going to run through color or mud. This is going to challenge you, there will be obstacle and it will be hard, but it will be sooooo worth it.

I signed up for the Salt Lake city race. I am excited and hoping that some of you will join me. For all you fabulous A mommy's life with a touch of Yellow readers you get 15% off your registration by going to this link http://bit.ly/spartanwarrior

Now for all you fitness lover readers of mine I am super excited to announce that Spartan and I have teamed up to giveaway one free entry to any 2014 Spartan race! Simply fill out the rafflecopter below. GOOD LUCK!!!! and may the odds be ever in your favor. Well because this is one Bad A race!

a Rafflecopter giveaway

I would love to have you follow me on Instagram

@WHITNEYULRICH

to see all my fun pics, my real life, fitness, fashion ideas

and sneak peaks of what I've been working on

Thank you for your support, for reading and for following
It really means the world to me 

Make sure to check out my other social media sites and follow along
 {links below}

Crossfit {At home workouts anyone can do} Part 3 Plus ALBION FIT WINNER

It is Monday and what is a more perfect day to get your little tush into gear, get a good workout in and start your week off right? So tell those Monday blues to go away and lets get moving and the endorphins pumping. I know I am going to need it. Mondays and I usually are not friends, but if I start it off right we can tolerate each other. I will be working out this morning do it with me, virtually or come along if you want lol.

So today I am going to show you another warm up idea, or freak it could even be a workout it is pretty intense and then I am going to share with you another workout, Modified for home "Cindy".  But first make sure to check out my other workouts and warm ups here PART 1 and PART 2.You can also read about our crossfit garage gym HERE.

{Sample Warm up}- 

Can also be A Workout on its own

First of all let me start out by saying how important it is to start out with a warm up. You want to stretch your muscles and tendons and warm up your body. This will help prevent injuries and get your mentally ready for the workout ahead. So I am going to share with you another one of the warm ups we do. 

-First we start out with a block run. This is just a light jog around our block which is about 1/3 of a mile or about 500 m

-Next up 100 double unders if you can with the jump rope, or 200 singles, but the catch is every time you stop from 0-100 or 200 you have to do 5 burpees. Yeah fun times you will love me for it. 

 -Burpees {these are 5 every time you stop on your jump ropes} start in a standing position, bend down to a squat with your hands on the ground, push your feet back into a push up position, go down into a push up, come back up to push up top position, bring your legs back into the squat and stand straight up. Repeat.

- Box jump/situps combo. 10 box jumps- 5 sit ups every 1 jump. If you don't have a box, jump up on a stool or stairs. For the situps- bend your knees, open your hips and put the bottoms of your feet together in a butterfly position like the picture above then you will proceed with the sit up in this position. Lay back, then using your abs and pulling your back down to the mat sit up all the way to straight back sitting position, lay back down and repeat.

-Bear crawls- 2 laps around the garage. Bend down so feet and hands are planted on the ground with straight legs and arms walk around your garage. Think Mowgli crawl from The Jungle Book.

 -High jumps {10}

-Wall Squats {10}- You want to go up against a wall with your feet shoulder width apart, arms up with your hands on the wall, then you are going to squat down, keeping your chest and hands and inside of your knees against the wall then go back up against the wall, repeat.

 -Leg swings- 10 each leg from the side and 10 each leg front to back.

-Ankle Raises- 20 both feet, right only and left only.

-Next up are some good mornings. These are fantastic at stretching out those hammies, calves, back, abs and pretty much everything else. We use a PVC pipe to do these but you could totally just use a broom stick. You will place your hands about 6-8 inches past shoulder width place the bar behind your head, and resting on your shoulders, then you are going to bend at your hips to a 90 degree angle keeping your hammies tight, your head up and your back straight. This form is very important and will warm you up and stretch in all the right places. Then you will stand back up. And repeat until you have done 10.

-Good morning twist. This is the same start and form as the good morning but you will stay at the 90 degree position and twist your body to the left go back to the middle and twist your body to the right. Repeat until you have done 10.

 -Upright twist. This one you will have the same hand placement as the good morning and have it behind your head. Then you will simply twist from side to side keeping your feet planted in place. Repeat until you have done 10.

-Pass throughs. You will want a wide grip on the stick raising it above your head keeping your arms straight pass through to behind you, rotating your shoulders, then still  keeping your arms straight you will pass back up to over head and back down to your hips. Repeat until you have done ten.

 -Around the world. start with a wide grip, bar at your hips then rotate the bar to the left until it is behind you, then rotate it to the right until it is in front of you again and then repeat until you have done ten.

-Ninja Stretch on both arms hold for 20-30 seconds.

Ok that was kinda a crazy warm up and that is why you could also use that as your Work out for the day. I have and I felt fantastic after.

{WOD- Work out of the Day- Sample 2}

As Many rounds as you can complete in 20 minutes 

-5 handstand pushups or handstand holds

-10 push ups

-15 air squats 

Get your timers out its about speed how many an you get through in that 20 minute time frame.

Handstand hold- Kick up to a handstand against the wall hold and come down repeat 5 times.

OR Handstand pushup- Kick up to a handstand bend arms touch your head to the ground or put a pad there and then push back up using your arms, and repeat 5 times. Keeping your core tight, hips in a line and your bum tucked under.
 

-Pushups- on your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up. 

Air Squats- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees stay out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, tuck your bum under and squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and repeat.

I hope you are all taking the #noexcuses challenge with me. Keep it up.  We could always think of a million excuses, I sure do,  but I am taking the NO EXCUSES challenge and I hope you will do it with me. I have been posting on instagram of me doing a workout when it is hard and I don't want to but I do, and I take a picture with the hashtag #noexcuses. I challenge and invite you to do the same. I want to see your #noexcuses pictures!!! tag me @whitneyulrich

So now that our WODs are over lets talk what I am wearing. Yes? Ok! My amazing zigzag leggings and go long Tee shirt is from Albion fit, which is my very favorite place to get my workout clothes. I have talked about this company a lot on my blog, and even just had a giveaway with them last week.  I will just say they are amazing quality, great right on style and feel amazing. Everything I own from Albion fit really just fits like it is meant for my body and wears fantastic. These items are going to last you forever. They know what they are doing and you will never want to wear anything else. 

Now lets get to the winner of the $50 to Albion fit Giveaway shall we: The winner is

a Rafflecopter giveaway
 
Yay Congratulations Kaylynn. You have been emailed, please email me back within 48 hours to claim your prize.. Thank you all who entered and shared it. Thank you Albion. Make sure to check out Albion fit online and at their City Creek Store.

I would love to have you follow me on Instagram

@WHITNEYULRICH

to see all my fun pics, my real life, fitness, fashion ideas

and sneak peaks of what I've been working on

Thank you for your support, for reading and for following
It really means the world to me 

Make sure to check out my other social media sites and follow along

{Links below}