Who Cares?
Who cares about my workouts, you may ask? Excellent question. To be honest, I didn't think anybody did. Apparently, I was wrong- and very flattered. So due to popular demand and multiple requests, I will be blogging my workouts each week (highs and lows included) for all of you to follow, use, modify, laugh at, envy, whichever path you choose to be on. I hope that it inspires you to challenge your mind and body and make the health changes you've always wanted."..1 and 2 and 3 and 4 and get those sit-ups right and tuck that tummy tight.." -Kanye West: Workout Plan. I'm not sure how many people that has actually helped, but thanks for the effort Kanye..now take a seat.
Monday:
Not the typical workout day, in fact, it was the craziest work out day to date and it almost makes me question my sanity.1. Treadmill Intervals:
5 min warm up walk- 4.0 mph
4 -half mile repeats: My speed was set to my goal time for the Great Race. For example, I want to run less than an 8:00 miles, so I set the mph at 7.7 and ran at that pace until the mileage went up 0.5. After the 0.5 mile, I walked for a minute. Rinse and Repeat.
5 min cool down- 4.0 mph
So you would think after that interval work out I would be donezo; nope, nil, nada. I received a text requesting my presence for a trail run in Frick Park. I couldn't help but oblige! So that turned into:
2. 3 mile jog-9:30 pace, 2 mile fast walk/hike
Think I'm done? I think not. In the evening, my little fit club friends decided to go to self-defense class aka
3. KRAV MAGA. For those of you who don't know what that is, here is some visualization.
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| Serious butt whooping.
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In summary: I will never do this amount of physical activity in one day ever again...or so I say. But, to me, the juice was worth the squeeze. Go the extra mile, feel the extra burn, do the extra set- chances are you won't regret it.
Tuesday:
Are. You. Crazy?! You think I was working out after having Monday's workout? PUH-lease! I believe I deserved a day of rest..and a workout wasn't in my cards for the day. It happens, that just means I will go twice as hard on Wednesday and really focus on nutrition.Wednesday:
The usual Wednesday workout- Frick Park hike/trail run with mis amigas. We did a 5 mile hike through the trails followed by a 2 mile run and a 0.75 mile cool down. The fresh air brings out the best in you and your lungs. I suggest expanding your running territory from city roads to parks, it is liberating and refreshing. |
| Tranquil Hill- which is actually not so tranquil. |
Thursday:
Now, I'm not one for excuses but my motivation was at a L-O-W. Just one of those days where you honestly do not want to move, we all have 'em. So, the fit-six pack angel on my right shoulder had a nice little fist fight with the couch-potato-chip eater angel on my left shoulder and they compromised with a little ab session. Thank god for Pinterest. I did one of those crazy Spartan Six Pack ab workouts for 5 minutes and called it a night. Would I say that was the best workout of my life? Hells no. But every movement counts!Friday:
Since I had to redeem myself from my Thursday debacle, I hit the gym for some iron pumping action. My routine was as follows:Warm-up: 25 minutes on the bike: random circuit (including hills to jump start my heart rate and make me sweat)
Weights:
1. Bench Press- 10x 60lbs, 8x 65lbs, 8x70lbs.
2. Dumbbell Biceps- 12x 15lbs, 10x 20lbs, 8x 20lbs
3. Tricep Extensions- 3x 10 sets with 20 lbs
4. Dumbbell Shoulder Press- 3x10 sets with 20 lbs
5. Lat Pull Downs- 3x10 sets with 65 lbs
6. Tricep Dips- 3x 10 body weight (feet on ground, hands on bench behind you, lower down, push back up)
Abs: 6 minute abs: best/worst workout ever. Every 30 seconds change your exercise. You can pick 4 and rotate or you can do 12 different ones. I like to always incorporate planks (forward and side), toe touches, and kick downs. Hint: try and aim for an exercise that works each part of your abdominals and don't just burn out your rectus (the ones that give you the 6-pack).
