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Tag Archives: leg workout

Workouts 4/28 – 5/4

This week felt like a big fail for workouts. I was extremely tired every day and just didn’t have the energy to go workout. I forced myself to workout on Tuesday by driving straight to the gym after work, although I almost drove home without doing the workout. After I was done, I felt a little better and went for a bike ride to dinner with Ben. The highlight of my week was Friday’s Master Zumba class, which was held at a club in San Antonio. Some of the instructors were pretty advanced with the steps but it was very fun. I had been in a bad mood before, but after 90 minutes of dancing I was energized and happy.

Saturday, April 28th – Active Rest Day

Sunday, April 29th –
Afternoon: 60 minute Zumba class
3 x 10 squats with 30lbs overhead (definitely need work on my form!!)
3 x 9 lunges with rear leg on bench (15 lb dumbbells each hand)
3 x 15 calf raises on leg press machine (50lbs added)
3 x 6 single leg hamstring curls on fit ball
10 minutes foam rolling

Monday, April 30th – REST

Tuesday, May 1st –
AM: 20 minutes yoga
PM: 20 minute burpee workout
40 minute bike ride

Wednesday, May 2nd – Active Rest Day

Thursday, May 3rd –
Wednesday’s arm workout – done with 5lb weights
3 x 10 chair dips
3 x 10 tricep extensions
3 x 10 side raise, rotate to shoulder press
3 x 10 rear deltoid fly
3 x 10 bicep curls
8 x 10 various ab exercises between weight sets

Friday, May 4th –
PM: 90 minute “Master’s” Zumba class

Total Miles: 0

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Workouts 3/31 – 4/6

Saturday, March 31st –
Noon: 8 mile round trip bike ride for some errands

Sunday, April 1st –
AM: 6.5 mile round trip bike ride to church and lunch and home

Monday, April 2nd –
AM: 1.75 mile run to track + 400m warm up
3 rounds of: 20 walking lunges with rear leg lift, 20 backward walking lunges, 400 m run
3 rounds of: 15 box jumps, 10 single leg lunge on box (target inside thigh)
800 m run
1.75 m run home
20 min foam roll, stretch and yoga

Tuesday, April 3rd –
AM: 15 minutes yoga, stretch and roll out

Wednesday, April 4th –
AM: 5 rounds of: 10 jumping jacks, 10 burpees, 10 pushups, 10 situps
PM: track workout – about 45 minutes total.
1600m 10 min mile pace
Alternating 8 min mile pace and 10 min mile pace for:
4 x 100m repeats (:23, :45, :25, :45)
4 X 200m repeats (could remember splits after this)
4 x 400m repeats
2 x 800m repeats
1600m at 8 min mile pace

Thursday, April 5th – REST

Friday, April 6th –
PM: 30 minute hike on easy trails

Total Miles: 9.75

 

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Workouts 3/3 – 3/9

Saturday, March 3rd – REST

Sunday, March 4th –
AM: 13.1 miles in 2:03:21, read my race re-cap here

Monday, March 5th – REST/RECOVER

Tuesday, March 6th – REST/RECOVER

Wednesday, March 7th –
Noon: 3 rounds of each set:
60 jumping jacks / 10 push ups
15 seated shoulder fly (5 lbs) / 15 crunches on fit ball
15 bent row (12lbs, 15lbs, 15lbs) / standing oblique crunch (12lbs, 15lbs, 15lbs)
1 round each:
15 bicep curls (8lbs)/ 15 standing tricep extensions(8lbs)/15 alternating v-ups w/ fitball
15 45 degree bicep curls(8lbs)/15 laying tricep extensions(8lbs)/15 alt. v-ups w/ fitball
15 bicep hammer curls (8lbs)/15 bent tricep extensions(8lbs)/15 alt. v-ups w/fitball
15 bench dips
15 v-ups

Thursday, March 8th –
Noon: 3 rounds of each set:
20 burpees/20 box jumps/20 squats with 20lbs overhead/15 alt v-up w/fitball
36 walking lunges (18 each side)
15 lying side leg raises/15 marching hip bridge

Friday, March 9th –
Noon: 5 min walk warm up
25 min run on treadmill (5.0mph, 1.0 incline moving up to 6.0mph, 3.0 incline)
3 min walk cool down
5 min foam roll
5 min stretch

Total Miles: 15.6

 

 
 

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