I realized recently that as much as I talk about fitness/well-being, I never really share my workouts. I’m going to change that. Once a week I’m going to start sharing my weekly workouts, not only to give ideas, but it will also be good for me to see what I’ve done. 😉 The fact that I can remember what I did last week is a HUGE accomplishment.
I’ve been craving a little more yang to my yin lately. I go through periods where my body craves yoga, and other times I want to work until I’m breathless and can’t see straight. Well the last three weeks have been all about pushing my body to the brink.
My strength training the last 3 weeks has been turned up a notch, while my yoga has been more stretchy/restorative. This is actually what I did the week of July 26 – August 2, I’m sorry it’s late. I’ve had it written for days, but never posted it. Oops!
Let’s talk about my favorite part of this workout – back extensions on the glute-ham developer. My buns were ON FIRE. Gives me hope that a perky bum is within reach. My least favorite part? Sprints. Sprints make my mind do crazy things, but I do love that feeling of complete and utter exhaustion when it’s over.
5 minute treadmill warm-up
- 25 Kettlebell Swings (40#/35#)
- 25 V-ups
- 25 Back Extensions on GHD
- 25 Knees to Elbows
10 minutes treadmill sprints: sprint at 10.5 for 1 min/rest 1 min.
All was good until I tried to run 2 miles home. Not happening. I walked the entire way.
- Ran 2 miles to the gym.
- Worked on front squats – Warm-up 10 reps at 45# & 55#; 5 sets of 5 at 75#.
- 15-10-6 of thrusters (65#) and dips.
- Crawled 2 miles home.
Wednesday – Rest Day
A couple of weekends ago I decided I wanted to learn to do double-unders. Jumping rope is not my forte’, so the fact that I can jump it once is an accomplishment. Twice? Un-thinkable. I drug The Carnivore out to the garage and we worked double-unders for a solid hour. About 20 minutes in, I did my first DU. I looked like a giraffe that had no control of it’s limbs, but I did it! I finally got to the point where I could string about 5 together. I was covered in “whip” marks from my shoulders to my bum to my shins, but gosh, I felt like a rock-star.
15 min. AMRAP
- 1 min. jump rope (As many DU as possible, then back to singles)
- 20 Dead bugs
- 25 Jump squats
- 20 Russian Twists
Back Squats: Warm-up 10 reps each at 45#, 65#, 75# THEN 5 sets of 5 at 115#
Friday – Ran 4 miles
I didn’t even have the energy to change into my swimsuit after this run. It was full of hills and humidity. Yuck!
OH. MY. ABS. My abs don’t get sore very often. I spend a good portion of my day in a plank, so I’m always looking for ways to completely exhaust my abs. This did it. The reverse decline leg lifts had my mid-section sore for days.
- 10 burpees
- 20 Kettlebell swings (35#)
- 10 Handstand Push-ups
- 20 Decline Leg Lifts
- 10 Pull-ups
7 sets of 3 strict shoulder press (60#)
Sunday – Rest Day
I promise to be more timely when posting these. This last week got away from me in a hurry!
Have a great Sunday!