about me

    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

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    EmilyBMalone@gmail.com

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    5K - 23:28

    10K - 52:35

    15K - 1:38:14

    1/2 Marathon - 1:57:39

    Marathon - 3:50:58

    A Look Back.



Working From Home.

As part of our increased efforts to combat the holiday cookies, Casey and I had planned to head to the gym for a cardio and strength session when I got home from work today.  Upon getting home, I discovered that he had actually planned a circuit training workout for us to try at home and see if we liked it. 

When we worked out in Cincinnati, we went to a gym that had a central weights area with a running track around the perimeter.  Two nights a week, we’d head to the gym and do a circuit workout, alternating running a lap around the track with a weight set – basically doing simultaneous strength and cardio training while keeping our heart rate up the entire time.

Since we have the treadmill at home now, and a good assortment of free weights, Casey thought we could give the circuit another shot – this time from home!  We did the entire circuit three times for a total of 60 minutes, and we were both completely drained by the end.  So much that I announced, “I have to show this on the blog!” and went back and did each pose for you to see for yourself!  Disclaimer: PLEASE ignore my dumpy and unflattering workout clothes – when I got dressed to workout I was not planning to model for the internet.

Here we go! 

Emily and Casey’s At-Home Circuit Workout

Start out by running at 7.0mph on the treadmill for one minute. 

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Jump off the treadmill and move to the floor for 15 Regular Pushups.  Casey and I did this alternating, so while I did strength, he ran on the treadmill, and vice versa.

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I’m not going to keep writing it every time, but so that you get the idea, in between each of these strength exercises was a minute of running on the treadmill, got it?  Next up – Weighted Rows!  I used 12 lb weights here and did sets of 10 on each arm.

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Moving on to abs – the Toe Touch.  Basically a pike move that works your lower abs as well as oblique muscles, because of the sideways motion.  Sets of ten on each leg.

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Second ab move – the Twisting Plank – ouch!  Starts like a normal plank, and then you twist and touch your elbow to the floor.  Sets of ten on each side.

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Back to arms – Diamond Pushups.  Hopefully you can tell from the picture that my hands are close together forming a diamond shape in between.  From there, do a regular pushup, although it’s much harder.  I did these in sets of ten.

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Time for standing – Single Leg Deadlifts.  Deadlifts are my number one most hated exercise to do (probably because they are the most effective!), and doing them on one leg is that much more difficult!  Balance is key in this exercise.  Do a set of ten on each leg.  (Don’t forget to keep jumping back on the treadmill in between each exercise!)

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Next up is Single Leg Squats.  Try to sink as low as possible without losing your balance!  Again, sets of ten on each leg. 

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Back to arms and shoulders – Lateral Raises.  These are hard, especially with 12 lb weights!  Do ten.

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Similar move – different muscles.  Bent-over Flys – bend over and bring arms up to the sides like you are trying to fly!  Lucky ten again.

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Last one – Arm Curls!  I actually usually do curls with 15 or 17 lb weights, but since those were out in the garage, I just stuck with 12 lbs for today.  For our next circuit, we’re thinking about bringing in a few different levels of weights.

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And of course, finish up with one last fast minute on the treadmill!

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All of those exercises, with a minute of running in between, makes up one 20 minute circuit.  We repeated the cycle three times for an hour long workout, and we were both sweaty and exhausted by the end!  It’s nice to know that we can get such a great workout in the comfort of our own home, and not have to waste precious time commuting to the gym.

Finally, as always after a workout, make sure you stretch and finish in Downward Dog…namaste!

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8 Comments so far
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But it makes my teeth bacterial! : : Eat Run Garden     at 11:12 am

[...] also consumed some water and 1/2 a banana, then I went to the basement to do some weights.  I used Emily’s cardio and strength At-Home Circuit Workout. It was hard work and by the time I had completed one [...]

Stacey     at 8:32 pm

I have a question: Have many reps are you doing for each? I know that you do sets of 10, but how many sets of ten before jumping back on the treadmill? And also, I do lateral arm raises with just 8 pound weights and can hardly pump those out! You go girl!!

[Reply]

Emily @ The Front Burner Blog Reply:

Just one set of ten before I get back on the treadmill, and then two entire loops through the whole circuit.

[Reply]

Miranda     at 11:41 am

Love this workout, starting adding it to my workout schedule twice weekly a couple weeks ago and am really seeing the difference! Thanks!

[Reply]

Tracy     at 6:21 pm

Emily – I just did this workout and really enjoyed it! I’d love to see more posts like this. Thanks so much for the inspiration!

[Reply]

Let the New Year Begin! | Don't Forget Dessert     at 7:36 am

[...] of bed about 5 minutes earlier tomorrow though. I decided to try a circuit training, inspired by Emily,  this morning since getting bored while working out is one of my biggest struggles with [...]

Desiree     at 2:45 pm

Great workout! Bookmarking this and doing it tomorrow!

[Reply]

Michele     at 10:07 am

Excellent workout! To gain most results from my workouts I am taking Military Grade supplements. They are just perfect when you need to mobilize all your resources quickly. Natural compounds make them safe to take. I am impressed by my achievements in the gym and by improvements of my shape.

[Reply]

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