Last week’s workouts

afitmess
November 8, 2016

Happy Tuesday, friends! Did you all get out and vote? There’s still time to cast your ballot! #everyvotecounts

 

I’m popping in this evening to share last week’s workouts with you. I’d love to know what kind of movement you are enjoying these days.

 

Last week’s workouts

OTF Hell Week

Monday – Orangetheory Hell Week Day 8

Trick or treat: This was a pretty killer workout. The class was divided up into 3 three groups (row / run / strength). Each person selected a card from a bucket and was required to complete whatever workout was listed on the card(s) until time was called. The groups rotated through each block. This was either a reasonable workout or the workout from hell (which was kinda what I got).

Block 1 – Row

card 1: row 300 meters / card 2: row 1,300 meters / card 3: row 1,300 meters

Block 2 – Treadmill

card 1: run 1.3 miles, increasing incline by 1% every minute / card 2: run 1 minute at push pace, 45 second all out, 30 second recovery – repeat three times

Block 3- Strength

card 1: 50 full burpees / card 2: 50 reps of each floor exercise (power step ups, skaters, push ups, sit ups) / card 3: 31 full burpees

 

This workout was anything but a treat for me. I actually laughed out loud when I pulled back-to-back 1,300 meter row cards. Why?! But it was fun to have a few surprises and suffer with other fitness friends. We are stronger together, right?

 

Tuesday – REST > much needed!

 

Wednesday

5 mile run outside (easy, 8:15 mkji89u pace)

Run 11.8.16

This was the longest I’ve run in almost a year, I think. My physical therapist asked me to try and run longer than my usual 3 – 4 miles to see when my pain started to kick in. Guess what? No pain whatsoever! I felt like I could have run another 5 miles, but I made sure I didn’t push myself too much. I was really glad I felt so good throughout the whole run!

 

Thursday – push/pull day at home

Equipment used: pull up bar, resistance band, dumbbells, and stability ball

4 rounds:

 

4 rounds:

  • 15 curl to overhead presses (using resistance bands)
  • 15 narrow push ups (hands are closer together with an inward focus)

 

4 rounds:

  • 15 bent over dumbbell rows
  • 15 alternating bicep curls

 

3 rounds:

  • 6-8 single leg hamstrong curls on a stability ball
  • 10 single leg deadlifts (I used a 15 lb. DB)

 

3 rounds:

  • 30 lateral band walks (each side)
  • 20 calf raises holding 2 dumbbells

 

I did this workout on a day that I was home with my kids. They were supposed to be napping, but ended up just playing and talking the whole time so I made them stay in their room for “quiet time” then I quickly flew through my workout. They came out during my lateral walks and thought it was pretty funny to see mommy walking with a band around her legs. Ha!

 

Friday – strength day at Y

A fun workout I recently created which I’ll be sharing soon.  Lots of running, swinging, jumping, and pushing involved!

 

Saturday – Orangetheory

Treadmill block

3 minute run at push pace -> 1 minute base pace

2 minute push pace -> 1 minute base pace

1 minute push pace -> 1 minute base pace

2.5 minute push -> 1 minute base (repeat 3 times)

Then 1 minute all out / as fast as possible

This took around 22 minutes.

Strength floor

rep sequence 12 / 14 / 16 / 18

  • dumbbell thrusters (I used two 15 lb. DBs)
  • burpees (full)
  • alternating supermans
  • low rows on TRX
  • 600 meter row

 

*I got 3 rounds and my fastest time on the rower was 2:25 minutes

Sunday

4.5 mile walk outside  + 30 minute hike at Riverwalk

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What kind of workouts did you do last week?

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