Okay. Here's what you've all been waiting for. A different schedule. So exciting, eh?

Monday - Upper Body - Intervals
Tuesday - Lower Body - Cardio
Wednesday - Long Cardio Day
Thursday - Upper Body - Cardio
Friday - Lower Body-Plyometrics
Saturday - Cardio - Option of intervals

It's always good to switch things up. Your body adjusts to the same demands on it quickly.

Here's Monday's Workout:

Warm-up - 5-10 minutes
Cardio Sprint - 3 minutes (go as hard as you can on a machine or running stairs)
Bent-over row - 3 sets of 10
Lat Pull-down 20-24 reps
Assisted Pull-up - 2 sets of 12
Cardio Sprint - 3 minutes
Bent-elbow Lateral raise - 20-24 reps
Chest Press - 2 sets of 12-15
Cardio Sprint - 3 minutes
Tricep Kickback - 3 sets of 12
Tricep Dip - 3 sets of 12
Cardio Sprint - 3 minutes
Bicep Curl - 3 sets of 12-15 (try to up your weight to 12-20 pound dumbbells)
Hammer Curl - 15-18 reps
Cardio Sprint - 3 minutes
Cool-down - 10 minutes of cardio
Stretch

So remember to go hard on the cardio and slow on the weights. If you've hit a plateau, try and up the amount of weight you're lifting and keep the movement very controlled.

The contest for the month of June is over this week. If you made your goals, please e-mail me camichecketts@yahoo.com and I'll enter your name. The prize is my first novel - The Fourth of July. If you don't win you can buy it at Borders, Barnes & Noble, B. Dalton Bookstores, The Book Table, The Preston Citizen, Sugar 'n Spice and Papa Jay's.

Have a great weekend ladies!

I haven't had a chance to workout today. I'm hoping vacuuming counts! We're hosting an engagement party tonight with a ton of people I don't know. So I feel like I need to scour my house and it really does need it, so it's good.
The book signing party was great last night. It was so fun to see all my friends. I'm very blessed with amazing friends and family.

Okay, tomorrow is cardio. I'm hoping to run. I haven't been out since the race last weekend, so it'll be fun to get with it again. Also, I'm going to post the new workout schedule tomorrow. Now I just need to think it up!

Have a great weekend!

I can't believe it's already time for Friday's workout. I just realized the summer is one-third over. How'd that happen? I've been feeling so overwhelmed and complaining so much this summer. The other night it hit me hard that I've got to rethink the priorities. I've got to enjoy my cute kids and husband more. I can't give up my writing, so the house and yard are going to have to take the hit. Anybody know a really good, really cheap housecleaner?

Next week I am changing our workout routine. I'm not sure how I'm changing it yet, but I'm sure it'll be fun and inspiring and you'll just be so excited to workout in the morning you won't sleep the night before!

Tomorrow's workout:
Warm-up and cardio - 5-30 minutes
Bent-over Row - 3 sets of 12
Lat Pull-down - 3 sets of 12
Quick lunges off a step - 30 seconds
Lateral Raise - 3 sets of 10-12 (keep arms straight, thumbs pointing down, neck relaxed)
Squat Thrust - Sit down, thrust legs behind you, hold plank for two counts, do a full pushup, jump legs back in, leap toward ceiling. 8-12 reps
Outward Bicep Curl - 12-15 reps
Hammer Curl - 15-18 reps
Incline Bicep Curl - 12-15 reps
Twisting Bicep Curl - 12 - 15 reps
Jumping Jacks - 30 reps normal, 30 with legs crossing
Overhead tricep extension - 3 sets of 12
Tricep Dip - 12-18 reps (until you can't do anymore!)
Kickboxing - punch forward -20, twisting to side - 20, upper cuts - 20 - back jabs - 20
Cool-down and stretch

My sister-in-law, Richelle Coats is hosting a book-signing party for me tonight. It's from 6-9 at 644 Meadow Lark Lane (up Smithfield Canyon). If any of you who are locals want to come, please do. You can buy The Fourth of July for $10, get it signed and there will be lots of great food, plus her house is gorgeous so it's fun to check it out!

Take care.

Took our little day trip to Ogden's Dinosaur Park yesterday. It wasn't quite as exciting as the boys or I remembered it! My sweet sister-in-law took us all for her son's birthday. The kids had a lot of fun playing in the sand and at the playset and they didn't mind searching the forest for the big dinosaurs, but the museum wasn't for them. I've had these dreams of taking my boys to New York's Metropolitan Museum of Art. I'd better rethink that one. They were bored after fifteen minutes of looking at dinosaur bones. I mean, what's cooler than dinosaur bones? I'm not sure if I need to get them out more or less!

Okay, tomorrow's workout.
Warm-up - 5-10 minutes
Side Lunges - 20-24 reps on each side
Hamstring Curls - 20 on each leg
Cardio - 5 minutes
Walking or stationary lunges - 30 reps on each leg
Glute Presses - 20 on each leg
Cardio - 5 minutes
Step-ups - 20-24 on each leg
Plies - 30-36 reps
Cardio - 5 minutes
Squats - 30-36 reps
Dead Lifts - 2 sets of 12-15
Cardio -5 minutes
Cool-down and stretch

If you want to go shorter you can shorten the cardio or leave out a few of the exercises. Have a fabulous workout!

Look at me actually posting early! I'd like to say that I'm organized and with it today, but the truth is I'm playing with my boys all day - yes, we did just come home from a week in Bear Lake, but it's summer! We're going to Ryan's Place Park and then down to Ogden to The Dinosaur Park. It's my nephew's birthday, so we must party.

Hope you had a great workout today. I was all alone which is strange for me. It felt good though to lift again after taking last week off to play and run that race.

Tomorrow is our interval workout. Remember - one minute high intensity, followed by three minutes moderate intensity. Warm-up for 10-20 minutes, do four-seven cycles and then cool down for ten minutes. Do anything you like. I'll try and run, but I am still recovering from the Wasatch Back so we'll see how it goes!

Since I'm a bit braindead and can't think of any inspiring fitness advice for you, I'm going to post an excerpt form my book that was released yesterday - The Fourth of July. I know it has nothing to do with fitness, but it's my blog so I'm doing it!

This scene is right after Chris has saved Alexis from an attacker. The book is an inspirational romantic suspense. There's a mouthful for you. You can find it at Borders, Barnes & Noble, The Book Table, Sugar 'n Spice and Papa Jay's in Clifton (my home town).

Chris rubbed Alexis’s back. He whispered comforting words over and over. “It’s okay, Half-pint. I’m here. I wont let anyone hurt you.”
She shuddered again. A longing to stay in Chris’s embrace for hours momentarily replaced her fear. His lips and breath touched her forehead. If she looked up, she could kiss him to show her gratitude.
No. If she looked up he’d see the tears in her eyes. She stiffened in his arms, choking down her emotions. She couldn’t allow him to see her cry, and she wouldn’t be able to stop the tears if he kept touching her. She didn’t need any more embarrassment with this man. Pushing away from him, she folded her arms across her chest. It was the only way to ensure she wouldn’t throw herself at him.
“I was doing just fine on my own,” she said.
Chris arched an eyebrow. “Oh, you were?”
“Yes, you didn’t need to come rescue me like some damsel in distress.” Her tone was intentionally sharp to disguise her feelings. She would cry if she let her anger go.
“I’m sorry,” Chris said, his voice rising. “What did you want me to do? Leave you alone with the man who was dragging you through the trees by your hair?”
Alexis shook her head. “I guess not. Aren’t you going to go after him?” She didn’t know why she couldn’t just admit Chris had saved her from a fate worse than death.
“I should.” Chris rolled his eyes, his frustration with her evident. “I was concerned about how you were doing, but obviously you don’t need my help. Do you want me to leave?”
“No,” Alexis admitted, hugging herself for warmth even though it was a balmy summer morning. “I don’t want to let him hurt anyone else.”
“Neither do I.” He jammed a hand through his wavy hair. “I especially didn’t want him to hurt you.”
Alexis felt awful for chastising him when he had just rescued her. Why did she act like this with him?