Tag Archives: Zumba

Latin Grooves

The past two nights our regular Zumba instructor has been on vacation. Typically we cancel class while she’s gone, but this week we had a new instructor. She is a brand new one and she’s hoping to teach a class on Saturdays. She was a little nervous yesterday but we all welcomed her and told her to just relax. By the second song she was smiling and  had all of us excited.

Her routines were all Latin-based like a true Zumba class should be and she had a playlist. Now I love our usual instructor but she plays a song then looks for the next one & our heart rate kind of dips. I’m hoping that there is enough interest that the Saturday class will become part of the weekly schedule. Tonight she was nervous again because only three people were there when she showed up. She was truly pleased when eight people walked up the stairs and then four more. It was a nice size class and a lot of the same from the night before. She said later she was afraid we wouldn’t like her class because she wasn’t our usual instructor. At the end of class tonight she thanked all of  again and told us that we really helped build her confidence as an instructor by cheering and giving her positive feedback. We all grinned and told her, “We do this for a living.” She was a little confused and then we told her that we are all teachers and encouraging was kind of in our job description. She thanked us again and told us all of our students were really lucky to have us as their teacher because of how positive we were.

She was right and this is why we as educators always need to remember our words matter. These kids come to us five days a week and sometimes we’re the only bit of positivity they get. That’s why I always stay true to my 2 positives for each negative rule. That way my students don’t feel discouraged and their creativity isn’t stifled.

Pushing Past Limits

Tonight’s workouts were far from comfortable. Zumba we hit the ground running. My heart rate continually rose the first 25 minutes of class. I love it when my classes are like this.

Workout Breakdown:

  • 51 minutes
  • 112 avg bpm
  • 305 calories burned
  • 80% fat burned

Boot Camp was right after Zumba. Sarah told us all we needed were weights and a mat if we wanted. I kept my 5 pound weights because I had a feeling whatever I needed the weights for it was going to involve a lot of reps. I was right. We had what I call a countdown workout. At the top of the whiteboard she wrote 15-13-11-9-7-5-3-1. I remembered this workout from before & I knew at some point I’d be doing manmakers.

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On the Left: the workout. On the right: Post workout

During the first round of Manmakers I did pretty good. But I hit the wall when I was in the middle of doing the 13 reps of manmakers. Between those and the Russian Twists my abs received a good workout tonight.

Workout Breakdown:

  • 34 minutes
  • 128 avg bpm
  • 252 calories burned
  • 64% cardio

I didn’t realize I completed this workout in 34 minutes until I was typing it out. I feel accomplished now. The last time I did this workout I still had the 3 and 1 to do before Sarah told those of us remaining to just stop & that we did a great job. I’m a little excited to see what we’re going to be doing in TRX tomorrow. Hopefully no manmakers.

Another Week Ends

Let me start this post by saying that I love the quote that is set as my featured image and it’s 100% true. The people in my classes inspire me and push me. Sometimes when I’m dragging one of them will tell me that I can’t do it. Now if you’re thinking why would they tell you that? How is that helpful? I’m the type of person who doesn’t like being told that I can’t do something. The second I hear that I pick up the pace of whatever exercise I am doing.

Now onto the workouts:

Wednesday was PiYo & it was the same routine as the last couple of weeks.

Workout Breakdown:

  • 57 minutes
  • 105 avg bpm
  • 271 calories burned
  • 92% fat burned

Today was Zumba & Tabata. Zumba was cardio and leg night. There were a lot of jumping jacks and mountain climbers. We did a little bit of Booty Barre and worked the arms.

Workout Breakdown:

  • 53 minutes
  • 119 avg bpm
  • 349 calories burned
  • 62% fat burned

Tabata: 6 exercises. 8 rounds. The 6 exercises:

  • Jumping Jacks
  • Tricep Kickbacks
  • Mountain Climbers
  • Rear Delt Fly
  • High Knees
  • Arm Circles w/weights

This workout was requested by someone who wanted to have a back and arm focused workout. The high knees nearly killed me because I run to the beat of the music that Becky plays. So of course a fast remix song would come on at that point Next time I’m requesting burpees and core focused exercises.

Workout Breakdown:

  • 21 minutes
  • 134 avg bpm
  • 169 calories burned
  • 57% fat burned

It’s safe to say that my legs are going to hate me tomorrow. I’m happy that Fridays are test days and I spend less time on my feet.

Intense Tuesday Workout

Hello & what is this? Three days in a row posting?! I told you I was going to try & be better with this whole balancing my life thing.  However this post will be brief because I have to be up early for meetings tomorrow.

Zumba was cardio and full of Latin music tonight.

Workout Breakdown:

  • 50 minutes
  • 133 avg bpm
  • 416 calories burned
  • 64% cardio

TRX/Kettlebells

TRX:

  1. Rear Delt Fly
  2. Pistol Squats
  3. Overhead Raise
  4. Speed Squats
  5. Rows

Abs Station:

  1. Plank
  2. Star Crunches
  3. V-Sit
  4. Crunches w/Legs Straight Up in the Air
  5. Side Plank

Kettlebells:

  1. Sumo squat w/an Upright Raise
  2. Clean & Press
  3. Weaving Lunges
  4. SA Row
  5. KB Swing

TRX re-worked all of the muscles we worked last night in Boot Camp. The pistol squats, V-sit, KB swings, & Speed Squats were the worst parts of the workout. Tomorrow’s PiYo is going to hurt because they will be worked again.

Workout Breakdown:

  • 47 minutes
  • 111 avg bpm
  • 251 calories burned
  • 95% fat burned

Oh! And I remembered to vlog today.

Sweat, Kettlebells, & Prom Dresses

If after you read the title of this post your first thought was, ‘Huh?’ don’t worry it will all make sense by the end. And no it’s not the title of a new Gilmore Girls episode.

This week kicked off with 2 hours of back to back workouts. Zumba incorporated more of the Booty Barre exercises. The exercises focused on our core and our legs and by the end of that small segment we were ready to collapse on the floor.

Workout Breakdown:

  • 50 minutes
  • 107 avg bpm
  • 281 calories burned
  • 84% fat burned

Boot Camp had 3 stations with 4 exercises at each. You were given 10 minutes and you had to get through as many rounds as possible at each station. Station One was weights and the exercises were: 30 upright rows, 15 each SL deadlift, 30 bicep curls, and 20 bug crunches. Station Two was all on the mat and the exercises were:20 Turkish Getups (10 on each side), 10 plank jacks, 10 squat jacks, 10 pushups in down dog position. Station 3 was TRX/Kettlebells & the exercises were: 30 kb swings, 30 TRX rows, 20 triceps dips (using full body weight), and 50 russian twists BUT the catch was 50 on each side. Technically it was 100 russian twists. I started at Station 2 because I hate Turkish Getups and just wanted to get them over with. This workout worked pretty much every muscle in my body.

Workout Breakdown:

  • 34 minutes
  • 118 avg bpm
  • 281 calories burned
  • 86% fat burned

This evening I started browsing the David’s Bridal website in hopes of finding a prom dress. I think I’ll make the trip there Wednesday because I found a dress that I absolutely love. It’s short ,which means no alterations (and I save $$), it has a design that is cute and would suit me well, and it has pockets. Yes, pockets! I’m crossing my fingers that they have this little beauty.

Til’ next time!

Thursday Kicked My Tail

Yesterday’s workouts were exhausting! Zumba was high cardio per the usual since it was Kick Your Butt Thursday. Tabata was a glute workout.

6 exercises. 8 rounds. 30 seconds of work. The 6 exercises were: bridge walkouts, rainbows, single leg hip bridge, corkscrew crunches, scorpion, & oblique crunches. The only reason it was a leg/glute workout was due to the fact that Becky’s shoulders were sore from an earlier workout.

Now thanks to Shay-lon & her suggestion I’m going to attempt the whole vlogging thing again.

I promise next time I won’t be in my car & there will be less um’s and uh’s. 

Belated Valentine Wishes

Life has been slightly hectic here lately. I apologize for not posting the past two days. As a teacher the day before a party is kind of crazy & so is the day of the party. Before I get to the part of the post about my workout I want talk about my 26 Valentines I had. For the 2nd year in a row I had a lot of Valentines. The kids came in & they were all excited because I told them that I would have things to put in their Valentine Boxes. What they didn’t know is that I had procrastinated in buying their cards until Monday night. When they walked into the classroom they immediately noticed something different about me. The girls were in love with the red bow I had in my hair. But then they saw my earrings & immediately they began asking where did I buy them?! With a small smile I told them that a friend had made them & that the same friend had made the bow too. I then had 12 disappointed girls because I know them well enough. If I had bought those items at Walmart or Target the next morning those girls would be walking in with the very same bow and earrings.

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The bow was also worn during my two workouts last night. It was too cute NOT to wear on Valentine’s Day. 

Now onto the workouts:

Monday-Zumba & Boot Camp.

Zumba was slightly high cardio but more leg focused again.

Workout Breakdown:

  • 55 minutes
  • 116 avg bpm
  • 357 calories burned
  • 61% fat burn

Boot Camp:

We did a dynamic warm-up that included jumping jacks, running in place, burpees, & in-and-outs. Then the real fun began. My trainer explained that we would do an EMOM workout tonight. I remembered doing these when I was a part of small group last year. You’re given three exercises and one minute to do them for five rounds each. We started with 5 pushups, 5 in & outs, & 5 squats. Once you finished those you had the remaining time of the minute left to rest. After the first round we did a mini-tabata then for the second round we did 5 push-ups, 5 in & outs, & 10 squats. By the end we had to do 10 of each exercise and I was exhausted by the end of the workout.

Workout Breakdown:

  • 35 minutes
  • 130 avg bpm
  • 281 calories burned
  • 58% cardio

Tuesday-Zumba & TRX/Kettlebells

Zumba was Latin night & we started out fast paced again. My legs and abs were still sore from Monday’s Boot Camp but I powered through & put 110% into it.

Workout Breakdown:

  • 52 minutes
  • 121 avg bpm
  • 371 calories burned
  • 77% Fat Burn

TRX/Kettlebells

The class was back to the original size of 18 or less & we were able to return to our original class format. Cardio or ab station/Kettlebells/TRX. This week it was an ab station but I saved that for last. TRX re-worked my quads & triceps. This morning I’m very sore & PiYo is tonight. Yet another week that I won’t be able to move well at the end of it. It’s a good thing though.

Workout Breakdown:

  • 37 minutes
  • 101 avg bpm
  • 162 calories burned
  • 100% fat burn

Again I apologize for the slacking off of posting. Work has been crazy & my two classes have kept me very busy. They really pack in a lot of reading into each week.

Til’ the next time!

 

P.S.-the bow & earrings were made by the wonderful Katy!

High Octane Night

Tuesday brought another back to back workout. Zumba kicked off with a high energy level warmup & it never slowed down.  My instructor had found some of her old CD’s & there were several leg focused routines tonight.

Workout Breakdown:

  • 55 minutes
  • 129 avg bpm
  • 437 calories burned
  • 64% fat burn

TRX

Supersets were the theme again. There was a slight change up. Instead of an abs/cardio station & TRX/Kettlebell station it was TRX/Cardio & Kettlebells/OH exercise.

TRX/Cardio:

  • Jackknife/Mountain Climbers
  • Sumo squats/Jump Squats
  • Row & Curl/Jumping Jacks
  • Starters Hop/Alis

Kettlebells/OH Exercise:

  • Clean & Press/OH Hold (I used an 8 pound weight)
  • KB Squat Row/Sumo Squat Hold
  • Windmills/Front Raise & Lateral Raise
  • Weaving lunges/Low Lunge Hold (switch legs each time)

My triceps hate me from last night’s workouts and tonight’s. I’ll definitely be using Deep Blue on them before bed.

Workout Breakdown:

  • 33 minutes
  • 109 avg bpm
  • 175 calories burned
  • 100% fat burn

Tomorrow is PiYo! By the end of this week I doubt I’m going to be able to move very well!

Week 6=Intense Workouts

We’re back to Monday & that means back to back workouts. Zumba was high cardio tonight that included a lot of jumping jacks. My legs were still tired & a little sore from yesterday’s run but I didn’t hold back.

Workout Breakdown:

  • 55 minutes
  • 122 avg bpm
  • 402 calories burned
  • 75% fat burn

Boot Camp gets more intense every Monday it seems. There were six stations with 4 people to a station. We had to switch between two different exercises for a total of 8 rounds. 20 seconds of work with 10 seconds of rest.

Station 1:

  • Underhand pull ups
  • Agility

Station 2 (done at the TRX Straps):

  • SL Pistol Squats
  • Jump Squats

Station 3 (done on a step):

  • Box Jumps
  • Decline Pushups

Station 4 (done with a Bosu):

  • Rock/Rock Push-ups
  • Burpees

Station 5 (using 2 dishcloths):

  • Mountain Climbers
  • Plank & slide one hand straight out

Station 6 (using a small cone):

  • Soccer Kicks
  • Catch & Release (hold the cone between your feet, extend legs up and catch with your hands and then extend arms up and down to put back between your feet)

All of these were killer exercises and when I finished at Station 6 I was tired, HOWEVER we weren’t done. We had a finisher tonight. Since the Super Bowl was last night our finisher was the following:

34-28

P-Push ups

A-Around the World (I used a 5 lb. weight)

T-Tuck Jumps

R-Russian Twists

I-In & Outs

O-Overhead Lunges

T-Triceps Dips

S-Sit ups

Complete 34 of each exercise & then you were done. My trainer helped motivate us further by playing the Monday Night Football theme, Lose Yourself, & In the Air Tonight. <- further proof that this song is a great pick to motivate you to push yourself through your workout or run. Week 6 started on a high note even though my entire body is sore tonight.

Workout Breakdown:

  • 43 minutes
  • 129 avg bpm
  • 262 calories burned
  • 52% fat burn

 

No Pain-No Gain

I’ll start by saying that yes my obliques and legs hate me again. Are you surprised? You really shouldn’t be. My instructor wasn’t kidding when she said we were going to make up for the lost time on Tuesday. Warm up had us doing squats & working our obliques at the same time. Mine were crying out asking why they were being worked again. But I powered through and survived the class.

Workout Breakdown:

  • 52 minutes
  • 115 avg bpm
  • 342 calories burned
  • 85% fat burn

I barely had a minute to cool off before it was time for tabata. I knew it wasn’t a good sign when that instructor said we wouldn’t need a mat or weights. That typically means we’re doing full body weight exercises. I wasn’t wrong, but we did traveling exercises. 8 rounds of:

  1. Wall runs
  2. Walking Lunges
  3. Low Shuffle
  4. Inchworms
  5. Pivoting Squats
  6. Bear Crawls

During the inchworms and pivoting squats my legs & obliques were not happy with me.  By the end of the workout I was drenched in sweat. We all likened it to a PiYo workout level of sweat.

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Yes, my face is red & I’m sweaty but it’s worth it. I put 110% into my workouts tonight & yes I’m tired but it’s worth it.

Workout Breakdown:

  • 23 minutes
  • 136 avg bpm
  • 207 calories burned
  • 86% cardio (shocker right there)

This closes out week 5 but I’m toying with the idea of doing Wednesday’s PiYo workout on Saturday. Sarah has been going live on FB during the class & I saved it. Am I crazy for wanting to do this workout again? Yes, but PiYo is one of my new favorite things.