50/40/30/20/10 Workout

Warm-Up: 5 minutes walking/jogging

Cardio Blast: 12 minutes of alternating between 2 minutes goal race pace and 1 minute of sprinting. For instance, I opted my 2 minute blasts at an 8 minute pace and sprinted between 7 minute – 7:30 minute pace.

Circuit #1

50 squat thrusts

40 rows

30 burpees

20 suitcase crunches

10 plank-ups (moving from a plank pose down to elbows and up again = 1 rep)

Circuit #2

50 wall squat leg lifts

40 plank jacks

30 alternating lunges with bicep curls or overhead press

20 Russian twists

10 peoplemakers (aka manmakers)

Circuit #3

50 squat jumps

40 butterfly sit-ups

30 plank twists

20 overhead slams

10 spiderman push-ups

12 Days of Christmas Workout

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Enjoy this hybrid workout I put together between various other “12 Days of Christmas” routines from YMCA and CrossFit friends!

Note: this is a circuit. Start with the day 1 exercise. Then, go to day 2, repeat day 1. Then, complete day 3, day 2, and day 1, etc. The first day is the only day where the number of reps does not equal the actual day (I thought one jump rope might be a little too easy. If you have access to a track, a substitute for day 1 is one lap).

12 Days of Christmas Workout Challenge

1:  100 jump rope

2:   Tuck & Roll (tuck sit-up, roll over using abs into push-up position; complete a push-up, roll to back and complete tuck sit-up; repeat on other side)

3: Burpees

4: Globe Jumps (that’s four total jumps in one rep: front – to the side – to the back – to the other side)

5: Supermans

6: Squat thrusts

7: V Sit-Ups

8: Box Jumps

9: Tricep dips

10: Kettlebell Swings

11: Squat Jumps

12: Peoplemakers (you may know these as manmakers; this is the PC version. It’s a burpee with weights; on the bottom it’s on push-up; a row with the right arm; push-up; row with the left arm; push-up, then back up standing with weights overhead. And, that is one rep. Eleven more!)

Top 10 Highlights from this week (a la #SCTopTen)

Call it the #PaulsonTopTen. This week’s work/life balance was…less balanced. A lot more work and lot less play. One night, I was in bed by 8:10pm, just drained. I’ll get back to my writing ways this weekend, but for now, here are the top 10 key moments from this last week:

 

1) Warm Quinoa Salad with Roasted Autumn Vegetables and Ginger-Scallion Dressing:

QuinoaSalad

So full of flavor! Brussel sprouts were a bit expensive, so I opted to substitutes cauliflower and broccoli. You can’t go wrong. Simple, delicious, and tastes great for leftovers.

2) Our new coffee maker has changed our mornings for the better. Smooooooth coffee:

Cuisnart3. Achieved longest held plank: 4 minutes. New goal: 5 minute plank.

4. Actually taking a break two days for lunch and reading “Lean In: Women, Work and the Will to Lead” by Sheryl Sandberg. Extremely inspirational and enlightening.

5. Narrowing down wedding venues to the top three choices. Budgets outlined, catering calls in. This thing is slowly, but surely, coming together.

6. Recognizing that I have not bitten my nails in over three weeks. As a life-long proclaimed nail biter, I have tried, and tried, and tried, to stop. This is the first time, in my entire life, that I have made it this far. Childhood bad habits, be gone!

7. Fullsteam Brewery’s Coffee is for Closers (coffee porter) is on point.

8. Took a PiYo class on Sunday for the first time in two months. It’s hard to believe how the tiniest movements can create such lasting aches in muscles for days to come. Good aches, of course, but feeling a bit cowboy-esque nonetheless.

9. An impromptu date night with Aaron on Wednesday made this week. I had to travel to Raleigh (second time that day) to bring supplies for a conference, and Aaron kindly accompanied me for unloading purposes. Post-work responsibilities, we ventured over to Guasaca (seriously, this place can do no wrong, and so much of the menu is vegan friendly) and then a shopping adventure over at our favorite Bottle Revolution.

10. Spent much of yesterday reflecting, listening, watching the world of President John F. Kennedy. He was a tremendous orator with the gift to inspire, to call people to act, to invoke feelings inside of all us and implored us to remember that we are not one; we are not silos; instead, we are all in this together, as people of a nation and of a planet. Rest in peace, President Kennedy, and thank you for leaving such an impact on our world, 50 years later.

JFK_One Person Can Make A Difference