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
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!
5 mile run outside (easy, 8:15 mkji89u pace)
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
- 15 feet elevated push ups
- 4-5 strict pull ups (LOVE my new pull up bar!)
- 15 curl to overhead presses (using resistance bands)
- 15 narrow push ups (hands are closer together with an inward focus)
- 15 bent over dumbbell rows
- 15 alternating bicep curls
- 6-8 single leg hamstrong curls on a stability ball
- 10 single leg deadlifts (I used a 15 lb. DB)
- 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
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.
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
4.5 mile walk outside + 30 minute hike at Riverwalk
What kind of workouts did you do last week?