I was challenged the other day to do burpees for 2 minutes and record it and so today I did do it to the best of my ability and to be honest it wasn’t easy. I ended up doing 3 rounds (off camera) because today was my circuit training day.. but yeah sore and fatigued!
If you are interested in seeing what my workout entailed today, follow me on Instagram, I post regularly with my workouts and I try to upload them on my blog as much as possible as well!
When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it.
First comes First.. What is an ACL tear?
A torn anterior cruciate ligament in the knee.
How does one tear their ACL?
Most prominent in sporting activities
It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
It can occur when changing direction rapidly
or when landing from a jump
Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?
Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.
Common Sports in which we see ACL Tears?
Basketball, football, soccer & tennis
Common signs that you might have an ACL Tear?
Swelling, possible popping sound, unable to bend knee, weak leg muscles
Although everyone is different will sometimes show different signs (more or less)
What is recovery time during an ACL tear?
They say typically 6-9 months .. but again this could be estimated up or down
This particular video will go over my week four results, my weigh-in from yesterday and show you some bicep gains 🙂 Hopefully all of you will have the chance to subscribe to my YouTube channel to keep up with some of my videos! I love hearing feedback and support from all of you, so don’t be shy! Also, feel free to add my social media such as Twitter, Instagram, Snapchat, and Facebook! I will leave the URL’s at the bottom of this post!
I have a video for you to watch giving you the synopsis of my week 4 of the 12 week cut program I am doing, so be on the lookout for that. It has been awhile since I have posted my workout, so wanted to make sure I stay on top of that and record my today’s workout and show you some improvements. I have been challenged on YouTube to do burpees for 2 minutes, and record it, and so I may possibly be doing that Wednesday if I don’t purposely forget about it. LOL Today was an upper body day and i really got a good pump! Tomorrow and Wednesday I have some reviews to do on products I have taken (supplements) so be on the look out for that as well if you subscribe to my YouTube channel!
I also wanted to mention: GOOD JOB TO ALL THE COMPETITORS IN MY PUSH UP CHALLENGE! YOU HAVE ALL DONE REALLY WELL AND I AM SO PROUD OF HOW FAR YOU GUYS HAVE COME IN THIS CHALLENGE, KEEP KILLING IT! — GIVE THEM A ROUND OF APPLAUSE!
Incline bench press: 4 x 8-10 (50Lb)
One Arm DB Row: 4 x 10-12 (30Lb)
Seated barbell press: 4 x 8-10 (40Lb) with superset standing military press 4 x 8-10 (50Lb)
Pull ups: 4 x 10 (no assistance)
skullcrushers: 4 x 10-12 (20Lb)
DB Curl: 4 x 10-12 (40Lb)
Cardio: 15 minutes, treadmill, 4.8 speed, no incline
I increased my one arm dumbbell row by 5Lb, improved in my pull-ups, cardio has been fine at this speed, but may improve the speed during week 6. I am may be ready to increase my my skullcrusher weight and dumbbell curl weight as well. Overall, I am seeing good mass gains and definition in my arms and legs. Tomorrow will be a leg day workout 🙂 Tune in!
Feel free to share, like, comment and reblog. For more of my workouts, click Here (they may be mixed in other categories on my blog as well)
How many of you enjoy doing deadlifts? Hopefully the majority of you and if you don’t, that is okay too, I don’t expect everyone to have the same favorite exercises. I take notice of what kind of viewers flock to my blog/or comment on my post and while I do have beginner exercisers/fitness people – I also have many more advanced athletes as well. I like to think I cater to both but when and if I don’t, I throw in some more advanced exercises that many of them would enjoy and that my beginners can work up to.
Personally, I enjoy deadlifts, but enjoy single leg deadlifts even more, why? because they are more advanced, test your balance and challenge you (not to mention adds variety to your workout). For most people, I would start off using no weight or very little weight, but for those of you who are more intermediate to advanced, you can use heavier weights and really make this workout a challenge. In this video you will notice she is using two dumbbells, but I have done this workout using only one dumbbell in one of my hands, and I have also used a weight plate for when a dumbbell isn’t available and kettlebells work great too!
How to perform the single-leg deadlift:
Hold the kettlebell, dumbbell or weight plate using one hand, stand on one leg on the same side you are holding the equipment
while the knee is slightly bent, perform a “stiff-legged” deadlift by bending at the hip, extending the free leg behind you for balance
continue lowering the kettlebell/dumbbell/weight plate until you are parallel to the ground then return to the upright position
You may switch feet after doing the amount of repetitions recommended.
What Muscles Am I helping?
the lower back functions as a stabilizer
The great thing about this exercise is you don’t much equipment, if any at all depending on your fitness level and it can be done anywhere (the gym, outside, inside the house). I have had people tell me they aren’t feeling anything in the muscles when performing this exercise, but if you perform it correctly, trust me you will feel it, especially if you are doing 10-15 reps of it. I would highly recommend that people give this exercise a try and let me know what you think! you can add it to your workout routine, challenge yourself to do it without losing your balance and if you are a beginner, you can hold a chair to help with your balance until you become independent enough to the point without having to use it. Leave comments, share and like this blog post, for more exercises, click here
Hey everyone! I just wanted to say thank you to all those who had a chance to tell me happy birthday earlier today! I made a really short YouTube video before I get ready for my parties. I appreciate all of you and your positive vibes you have sent my way! I am feeling much better. Chances are, I will not get to everyone’s blog and/or comments today, because I will be attending different functions today for my celebration! I will try to go LIVE on my Instagram account or YouNow account so that you all can be apart of my celebration, given that I remember and I don’t get bogged down with other things! I am the BIG TWENTY-FIVE & feeling blessed I am able to still walk this earth on my big day this year! I swear you all have been awesome to me and have been so supportive and patient with me on my good and bad days as a blogger, YouTuber and friend! I wish you all could be here with me to celebrate, but no worries, you will be in my heart and mind 😀 #cheers!
Your Fitness Blogger,
P.S Whatever I don’t get to today, I will be on my blog and social media sites tomorrow to reply and email all of you back! Thank you again for being patient and awesome! Have a wonderful Wednesday!!
This YouTube video will explain why you may not see a blog post from me for a couple of days or may not be able to reach me on social media. I will try to log in and check and reply as long as I am feeling up to it, my body is bloated and drained so, be patient with me and sorry for any inconvenience this may cause some of you.
P.S I did sign up for a YouNow account, so if any of you use that app, you may add me 😀 Happy Monday!