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Workouts 6/16-6/22

24 Jun

This was get-back-into-working-out week and I was pretty successful. I was very happy that I got two arm workouts, two leg workouts (outside during my lunch hour) and some good cardio in. I have been pretty stuck on run/walks but it is slowly getting me back into running, and allowing me to catch up with friends or family on the phone! Yay for exercising phone dates.

Saturday –
AM: 45 minute walk on Riverwalk
15 minute walk around Farmer’s market

Sunday –
AM: 90 minute run/walk on Riverwalk (6.6 miles)
15 minutes foam roll/stretch

Monday –
Noon: Arm workout
3 x 10 assisted pull-ups (60 lbs on machine)
3 x 10 push-ups
3 x 20 medicine ball twist
3 x 10 db chest press on fit ball (12 lbs)
3 x 10 db one arm row on fit ball (12 lbs)
3 x 10 lat pull down (40 lbs)
3 x 10 standing oblique crunches (25lbs)
3 x 10 seated cable row (30 lbs)
3 x 10 froggy extension on weight bench

Tuesday –
Noon: Leg workout
5 minute run warm up
5 minute walk
20 (each leg) alternating walking lunges
20 alternating walking lunges with rear leg lift
1 hill sprint (2 minutes)
20 alternating backward walking lunges
3 x 10 squats with 1/2 cinderblock over head
3 x 10 single leg squat on rock
15 minute walk cool down

Wednesday, June 20th –
Noon: 30 minute walk at lunch
3 x 12 chair dips

PM: Arm workout all with 5 lb weights
3 x 10 shoulder press
3 x 10 bicep curls with band &weights
3 x 10 tricep kickback
3 x 10 rear deltoid raise
3 x 10 front/side raise combo
3 x 20 hip lifts
3 x 20 leg raise with v at bottom
3 x 20 double crunch with leg extension
T arm raises with 1lb weights til failure
extended arm twists with 1 lb weight til failure

Thursday, June 21st –
Noon: 3 x 20 walking lunges
3 hill sprint repeats
3 x 10 squat with bicep curl
3 x 10 single leg calf raises
3 x 10 single leg lunge

Friday, June 22nd –
Noon: 40 minute elliptical workout (incline, resistance)
5 minutes warm up (5,5)
1 minute (20, 5) first 30 seconds medium speed, sprint last 30 seconds
1 minute (19,5) recover for 30 seconds, sprint 30 seconds
1 minute (18,6)…repeat until minute 10 starts
at minute 10, 5 minutes back pedal (1,5 increasing to 7) return to forward pedal
1 minute (10,7)
1 minute(9,7)…repeat until get to (1,12)
5 minutes back pedal (1,5 increasing to 7)
5 minutes forward (5, 7) gradually increasing speed and end with sprint.
5 minute cool down walk on treadmill

Total Miles: ~8

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