Tag: Core

Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

On By Thinks with SpinksIn Fitness, Weight LiftingLeave a comment

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.

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Weight Lifting workout for the week of 4/1/2019…listening to your body

On By Thinks with SpinksIn Fitness, Weight LiftingLeave a comment

1 hour work out, 20 minute run with 40 minute weight lifting set. I still have some congestion from my cold so instead of doing a HIIT run. I decided just do a regular steady paced run.

I normally like to do HIIT run on Monday, Wednesday and Friday, but thought my lungs would be better off not doing that today. Listening to your body is important. Also of note…Not letting your brain tell you that you are going to lose progress because you skipped a HIIT run is also important. =) Small victories are good to celebrate.

Workout: 1 hour (Monday, Wednesday, and Friday)

Run:
20 minute steady pace run

Weight lifting:

  • Bent Leg Crunch – works upper abs – reps 15, 15, 15
  • Reverse Crunch – works lower abs – reps 12, 12, 12
  • V ups – works 6 pack area – reps 15, 12, 12
  • Russian Twist – 10 lb weight words lateral abs – 30, 30, 30
  • Hand walk plank with knee to elbow – works all core – 20
  • Seated dumbbell press – 20 lbs works shoulder – reps 12, 12, 12
  • Rear Delt Cable cross body pull – 10 lbs works shoulder delts – reps 10, 10, 10
  • Round the world dumbbell – 10 lbs works shoulder – reps 15, 15, 15
  • Front raises, and side raises – 7.5 lbs works shoulder – reps 12, 12, 12

So I got it done. I got dinner made. I need to head to work. Today I focused on core and shoulders. I tend to do a lot of glute and leg work. So switching up the routine a little.

Hope you have a great week. Thanks for reading.

Weight Lifting workout for the week of 2/25/2019…discipline is a victory

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Today is one of those days that it is hard to get everything done. I worked this morning, taught my kiddos their lessons, did my workout, fed the family, and now I have to go to work again till 10 pm tonight.

For those of you on you fitness journey please know that just waking up and dragging yourself from your comfortable warm bed, on those days when it is hard to do. That discipline that you have shown in that minute is a win. That is a force of will power you used, that discipline to just get out of bed is a victory. That can carry you through the rest of the day to make the decision to do your workout, then the rest of the week. Making the decision to go do your workout is a victory, celebrate the fact that you decided to go and work on improving your cardio, strength, flexibility, or anything. It is so easy to say no, I don’t have time, or I don’t have energy. What is harder is to stick to the your routine, and have the discipline to go out there and get it.

Here is the workout I did today, and I will do this for Wednesday and Friday. I have Muay Thai and Kali Tuesday, Wednesday, Thursday, and Saturday.

48 minutes, A 15 minute HIIT Run and 33 minute Weight Lifting workout.

(30 second rest between sets, and 1.5 minute rest between exercises)

I look goofy after a workout.
  1. 15 minute HIIT run (2 minute warm up. 10 minute Run at fastest pace, 1 min active recovery run, lather rinse and repeat, then 3 minute cool down jog)
  2. Squat Thruster with two 20 lb dumbbells, reps 12, 10, 8
  3. Reverse Lunge with bicep curl with two 20 lb dumbbells, reps 12, 10, 8 (1 lunge each side equils one rep)
  4. Overhead Tricep Extension 30lb dumbbell, reps 12, 10, 8
  5. Lat Cable Pull Down 70 lb, reps 10, 8, 6
  6. Standing Cable Tricep Push Down 40 lb, 10, 8, 6
  7. Dead Bug Core, a.k.a. Alternating V UP, 3 sets of as many for 30 seconds. I was able to do about 18 per 30 seconds.

My arms are noodles today after this workout. Get out there and show the world what you got. Making a good decision instead of one that is easier is a victory, and that discipline will help you through out your life.

Enough of my rambling. Thank you for reading. Let me know if you have any questions.

Weight Lifting Workout for the Week of 2/18/2019

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Today I kicked my own butt. I pushed myself to my limit. I ran faster for my sprinting speed on my HIIT Run. I got another 12 minute mile in today as well. My thruster squats, were so difficult, I almost could not get through the 12 first set, then by the 8 set, I was dead. The renegade rows I went to 15 lbs so I could do the plank properly.

I Push yourself, its going to be hard. Its going to hurt. Its going burn, you just have to push yourself. Believe me I wanted to stop. But I am happy I did it. I feel great! I feel accomplished. Yay!

I try do this for workout on Monday, Wednesday, and Friday.

Workout:  50 minute workout

  1. HIIT Run – 20 minute ( 2 minute warm up, 16 minute HIIT run, and 2 minute cool down. I ran faster than last week on my sprint and my active rest jog I ran faster as well. 5. 4, and 4.4)
  2. Thruster Squats 20 lbs each hand, reps – 12, 10, 8 (rack the dumbbells, squat, and stand pushing weights above your head.)
  3. Renegade Rows 15 lbs each hand, reps – 12, 10, 8 (in a plank position row the dumbbells, one row for each hand is 1 rep.)
  4. Individual Leg V Ups, reps 12, 10, 8 ( laying on your back v up with one leg then the other. Once each leg equals 1 rep.)
  5. Bicycle Crunches, reps 12, 10, 8 (laying on your back pull one knee up, and crunch and twist your opposite shoulder/elbow to the knee. Once on each side equal 1 rep.)
  6. Bulgarian Split Squats, reps 15, 13, 11 ( with the top of one food on the bench, bend the opposite knee to do a single leg squat. Do reps for each side. 15 left and 15 right.)
  7. Burpees for 1 minute I was able to get 17 done.

I hope you have a great day. Thanks for Reading. Keep pushing yourself, keep being awesome.

2 Workouts… HIIT run, core…Muay Thai Trigg 10, Boxing 20, conditioning

On By Thinks with SpinksIn Fitness, Muay Thai, FitnessLeave a comment
So tired and dead, did not get off the floor to take photo.

I don’t often post about my Wednesday workouts. Just because they are the same as Monday or Tuesday. However today I had a great day! It kicked my butt in every way and I am going to feel it tomorrow in core, legs and arms. I am dead!

Workout #1: 42 minute HIIT run and core workout. 22 minute HIIT run. I got a twelve minute mile in woot.

V ups single leg
V ups double leg
Flutter kicks 
Kick back alternating leg

Workout #2: 1.5 hours of Muay Thai practice training. I left a puddle on the floor. We worked on the Trigg 10, and boxing 20, then did conditioning rounds. Regular conditioning rounds where we do three kicks on right three kicks on left and 4 knees then we push opponent away. After doing that a 4 times I finished off with. Two sets of 3 minute rounds. I did 56 kicks and 35 knees. I will need to get to 60 kicks and 40 knees a year from now if I want to do the Rank 1 test.

Here is a bonus video of me doing the boxing 20. When I stay more static for the first two sets my form and flow is much better. When in the last two sets I aggress I tend to square up my feet and lose my stance, and my flow gets choppier. We filmed so I can see it from an outside perspective.

So yay! Two workouts in. I am tired, and going to be sore tomorrow, but pushing now will give me results in the future.

Thanks for reading. Let me know if you have any questions.