RSS

Tag Archives: elliptical workout

Workouts 6/16-6/22

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

 
 

Tags: , , , , ,

Workouts 3/10-3/16

This week was decently balanced in regards to workouts. I had two really good runs, two days of strength training and one more day with cardio. I think my run on Thursday was a good reality check because I had a goal to run a 8:00 mile. I ended up running a 7:31 mile, something I didn’t think I was really capable of, and it wasn’t too hard. After that, I really felt like I need to push myself harder. It probably means setting some goals that I think are out of reach so that I am really working to my full potential.

Saturday, March 10th –
PM: 50 minutes elliptical
5 minutes walk cooldown
2 x 10 reps v-ups with Fitball

10 minutes foam roll
10 min stretch/yoga

Sunday, March 11th –
PM: 5.5 mile run, 15 min foam roll, 10 min stretch

Monday, March 12th –
Noon: 45 min walk

Tuesday, March 13th –
PM: 20 elliptical
3 x 15 lying side leg raises
3 x 10 marching hip bridge
60 minutes body pump class

Wednesday, March 14th –
Noon: 40 min arms/abs, 10 minute stretch/yoga

Thursday, March 15th –
PM: 1.75 mile run to track, 3 min walk
1 mile in 7:31!!! 3 min walk
1.75 mile run home
15 min stretch/foam roll

Friday, March 16th – REST

Total Miles: 10

 
 

Tags: , , , , , , , ,

Workouts 12/18 – 12/23

This is another week of split workouts, Sunday and Monday are in Minnesota and the rest of the week is in San Antonio. It was a little chilly Sunday morning for the track workout but Danica and her sister, who is a very fast runner, were good motivators and we ran a lot farther than I would have run on my own.  I had planned to take my mom & aunt to Zumba at the local YMCA because it is such a fun class, but they were both busy and as it turned out, that was fine because the instructor was injured and couldn’t teach the class. Danica and I lifted some weights instead.

Sunday, December 18 –
AM: Track workout
1 m run to the track
.75 m jog/walk
8 x 200m sprint, 200m rest (:49, :45, :47, :48, :46, :48, :49, :44)
1 m run

.25 walk
1 m run
1.25 walk/run home 

Monday, December 19 –
AM: 3 x 20 walking lunges
3 x 20 squats on fit ball against wall
3 x 20 calf raisers
3 x 20 abs
*pushups, 3×12 reps
Weights – body pump style
*bench press on fit ball, 5lb dumbells,3 x 16 reps
*tricep extension on fit ball, 5lb dumbells, 3 x 16 reps
*tricep press on fit ball, 5lb dumbells, 3 x 16 reps
*bent shoulder fly on fit ball, 5lb dumbells, 3 x 16 reps
*shoulder press on fit ball, 5lb dumbells,  3 x 16 reps
*bicep curls, 8lb dumbells, 3×12 reps
*bent row, 8lb dumbells, 3×10 reps

Tuesday, December 20 –
AM: 1 hr airport walking

Wednesday, December 21 – REST

Thursday, December 22 –
Noon: 40 min walk

Friday, December 23 –
PM: 30 minutes elliptical,
5 min walk cool down
45 min weights – bodypump style
*3×20 walking lunges
*pushups, 3×12 reps
*bench press on fit ball, 12.5lb bar, 4 x 16 reps
*tricep extension on fit ball, 12.5lb bar, 4x 16 reps
*tricep press on fit ball, 12.5lb bar, 4×16 reps
*bent shoulder fly on fit ball, 5lbx 4×16 reps
*shoulder press on fit ball, 5lbs, 4x 16 reps
*bicep curls, 12.5lb bar, 4×16 reps
*bent row, 12.5lb bar, 4x16reps
* abs, 3×20 reps
5 min stretch

 
2 Comments

Posted by on December 24, 2011 in Running, Work Out Logs

 

Tags: , , , , ,

Workouts 12/10 – 12/17

This week it will be challenging to make time for workouts, but for at least half of it I have a new workout buddy, Danica! She and her fiance/my cousin, J, are visiting San Antonio for an end of semester vacation. I also am heading home to Minnesota mid-week to celebrate an early Christmas with my family.

Saturday, December 10 – 
All Day: 3 hrs walking mostly in the rain (to farmers market, around Riverwalk and to find the car after leaving the Riverwalk)

Sunday, December 11 – 
PM: 15 minutes stairmill, 30 minutes elliptical, 10 min stretch/foam roll

Monday, December 12 –  
PM: Bodypump – Danica and I had never been to this class, but we thoroughly enjoyed it. Bodypump is a weight lifting sequence class where you lift to music and luckily this class hit every muscle group. I have decided since I cannot make myself a weights routine and stick to it, I may just start going to bodypump class two or three times a week.

Tuesday, December 13 –
PM: 20 min run to local track
1 lap jog around track
200 m run/sprint, 200 m recover (:47, :49, :48, :46 were my times for the run/sprint) 

20 min run home
15 min yoga/foam roll

Wednesday, December 14 –
PM: 30 min airport walking 

Thursday, December 15 – REST

Friday, December 16 – REST

Saturday, December 17 –
Noon: 1 hour ice skating

 
Leave a comment

Posted by on December 24, 2011 in Running, Work Out Logs

 

Tags: , , , , , ,

Workouts 12/3-12/9

Ok, the holiday season is kicking my eating butt, well actually the holiday season is probably adding to my butt. The goal for this week is to keep the workouts in high gear so my holiday eating spree doesn’t catch up to me! I also am trying to eat balanced meals during the week so if there are holiday parties, weddings, and eating out with friends and family on the weekends, I have a little cushion. Not the best perspective, but if working out hard is the way I can enjoy (a little too much) good food with good company, it’s totally worth it.

Saturday, December 3rd –
PM: wedding dance! woohoo…I got at least and hour and a half in
Later PM: birthday dancing! yep, I was home early enough that I could join some friends to go out dancing for at least another hour and a half. Plus, a good 20 minutes walking to and from the car.

Sunday, December 4th –
Afternoon: 5 hours of shopping….at least three hours of walking and two hours of standing, my feet feel like they got a workout even if I didn’t really break a sweat.

Monday, December 5th –
Noon; 30 minutes elliptical, 5 min cool down
5 min warm up, incline 10, resistance 5
1 min: incline 20, resistance 1
1 min: incline 19, resistance 2….until  you get to incline 11, resistance 10
3 min back pedal, incline 1, resistance 5
2 min back pedal, incline 1, resistance 7
1 min: incline 10, resistance 5
1 min: incline 9, resistance 5
1 min: incline 8, resistance 6….repeat until you get to incline 1, resistance 10

3 min back pedal cool down

Tuesday, December 6th –
Noon: 20 min run (from work to dr. appointment, the bank, Subway and back to work), 10 min walk, and the following exercises while I was waiting for the dr:
4 x 20 calf raises
3 x 15 squats
3 x 10 incline push-ups
3 x 15 bench dips

Wednesday, December 7th –
PM: 3 hrs of cleaning/housework/laundry

Thursday, December 8th –
Noon: 20 minutes stairmill, 15 min elliptical

Friday, December 9th – REST

 
Leave a comment

Posted by on December 10, 2011 in Running, Work Out Logs

 

Tags: , , ,

Workouts 11/26-12/2

How is it almost December alreday?! Well, we are right in the middle of holiday season, so I’m trying my best to eat right and exercise enough. I’m not totally back into the swing of running, so I’m also trying to vary my workouts to build some muscle and keep myself interested.

Saturday, November 26 –
Afternoon: Crossfit-ish workout  – good but tough
3 rounds of the following in about 36 minutes
25 jumping jacks
25 push-ups
25 squats
25 sit-ups
25 chair dips
25 box(bench) jumps
400 m fast run/sprint (when I was almost at the end of each sprint, I said “I HATE working out! and I never want to do this again!”)

Sunday, November 27 –
PM: 45 min stairmill, 10 min walk, 10 min foam roll & stretch

Monday, November 28 –
Noon: 40 minute walk

Tuesday, November 29 – REST

Wednesday, November 30 –
Noon: 30 minutes stairmill
3 x 50m walking lunges
3 x 15 push-ups

Thursday, December 1 –
Noon: 40 min run, 5 min walk

Friday, December 2 –
Noon: 30 minutes elliptical
2:30 min warm up incline 10, resistance 1,
1 min incline 20, resistance 1
1 min incline 19, resistanse 2
1 min incline 18, resistance 3….(continue until you get to incline 11 and resistance 10)
5 min backpedal on incline 1 and resistance 5 (so I can catch my breath and work different muscles) return to forward pedaling
1 min incline 10 resistance 5
1 min incline 9 resistance 5…(repeat this until you get to incline 1 and resistance 10)
5 min backpedal on incline 1 and resistance 5 (cool down)

 
 

Tags: , , , , ,