Weight lifting for the week of 8/19/2019…Birthday, Surgery, and deadlifts oh my

55 minute workout… This is the weight lifting workout that I am doing for this week. Today I had to work in the morning. I ate breakfast but did not get out of work till 1 pm. I went directly to the gym, and missed eating lunch. I could feel it. My body was tired and pulling at reserves. I don’t like feeling that way in my workout. It feels like I am running out of steam, my muscles are fighting to do what I ask. So I will endeavor not to do that again, after I got done at the gym, I went and got a snack for lunch (a small 1/2 cup salad from my grocery store), then had to go get my husband from the metro.

So here I am. We just ate dinner, and I am feeling better. I got my workout in and everything is good.

This week and last week have been a bit of a challenge. My birthday was last week, my baby girl had a tonsillectomy and adenoidectomy. This has made training a little crazy. But I got it in, and she is doing well. Healing every day and feeling much better. I am happy about all of this.

Here is my workout:

Run:

  1. I started with an 20 min run. I ended up getting a 12.20 minute mile today. Not my best but not the worst either.

Weightlifting: 35 minutes
This workout was done in as a superset. (A superset is when you do two exercises together without a break in between them. There is typically a short 10 to 20 second break between the sets of two exercises before you start a second, or third set.)

  1. Reverse lunge and press – 20 lbs dumbbells each hand, reps – 10,10,10
  2. Push ups reps – 3 sets of 20 each
  3. Pike crunch reps- 25, 25, 25
  4. Flutter kicks reps- 3 sets of 30 seconds as many as you can
  5. Bent over rows 30 lbs each hand reps- 10, 10, 10
  6. Good mornings 45 lbs Olympic bar reps- 10, 10, 10
  7. Dead Lifts 135 lbs reps- 10, 8, 6

Thank you for reading. Have a great day! Keep working to be the best you that you can be. Respect to you.

Weight lifting workout for the week of 6/10/2019… Great Day

50 min weight lifting workout

I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.

workout:

  • 20 min HIIT run
    • 3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down

      Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
  • Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
  • Reverse double leg pike crunch reps- 20, 20, 20
  • Bulgarian Split Squats reps- 15 left, 15 right, 15 left, 15 right, 15 left, 15 right,
  • Squat and press 20 lb each hand, reps- 8, 10, 10
  • Good mornings 65 lbs, reps- 10, 10, 10
  • Dead Lifts 115 lbs, reps- 8, 8,

This was a great workout, and I am happy I did it. I can already feel it, I am going to be sore tomorrow.

If you try this workout let me know what you think. Thank you for reading. Have a great day! I have to go to work now. =)

Friday workout …on holiday/vacation, no gym no worries

Took a picture next to the big chocolate bar!

Went to the gym again today. 35 minute workout. I only did a 10 minute steady state run for warm up. I ended up getting 20,567 steps in at the park yesterday. We are going back again today so was not worried about cardio today.

Ok so you don’t have to have a gym to stay on track. Hah on track! We have been to riding so many roller coasters and some of them have had crazy tracks. But I digress.

In your hotel room all you need is space and time. Try these exercises while on vacation or just a business trip away from home.

No gym needed:

  • Crunches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Scissors ankle touches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • planks do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • plank to palms (from plank one hand at a time go to push up position and back down again) do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Air Squats reps- 30, 30, 30
  • side lunges reps- 30, 30, 30
  • chair dips do as many as you can for 1 minute reps- 1 min, 1 min, 1 min

This is just a small amount of the things you can do. Take a 15 min rest between each and do at least 3 rounds of each.

My workout today was this:

  • 10 min warm run
  • Tripod tricep rows 30 lbs reps- 15, 13, 12
  • Hip thrusts or hip bridges 35 lbs reps- 15, 15, 15
  • bicycle crunches with ankle touches reps- 20, 20, 20
  • pike crunches are reps- 12, 12, 12

I left before everyone in my family was awake so I should get back and go get breakfast with them. Stay hydrated and have a great weekend! We are off to ride more roller coasters and see the animals in the zoo today. Thanks for reading.

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

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.