Monday: Strength training
I was so proud of myself, I did an entire workout that I had planned out! It went really well and I only had one teeny mix-up where I didn't know what kind of row I meant when I just wrote "cable row" in my notebook. I think I was working pretty hard the whole time and it was fun and empowering.
*3 sets of 10 step-ups on to plyo box (first set with body weight, 2nd w/ a 10 lb wt, 3rd w/ a 25 lb wt)
*3 sets of 10 clean and press (1st w/ 25 lb bar, 2nd two w/ 35 lb bar)
*3 sets of 10 cable row super set w/ hanging knee raises
*3 sets of 10 pistol squats
*3 sets of 10 sumo squats (1st two sets of 10 w/ 25 lb plate, 3rd w/ 35 lb plate)
*3 sets of 10 wall balls (w/ 14 lb ball)
*3 sets of 10 plank w/ feet on a stability ball, then rolling knees up in chest.
* 3 sets of 20 secs plank on the ground
If you have never done wall balls, check out this video.
They are a great full-body exercise!
Wednesday: Body Pump class at the gym
The class was almost identical to last week, I think, except we did some ab stuff at the end this time. I mostly like the class. It was still a bit of a struggle to figure out what weight to use for each "track" (I guess that is what they call it when you work certain muscles groups, a track). Mostly I think I went too light, but at the end of class my arms were totally shot, so I guess I did something right!
It definitely boosted my confidence that I was able to pull off this workout so strongly!
5 sets of:
10 reps back squat
10 reps push-press
10 reps lunges (5 on each side)
10 bent-over rows
The first 3 sets were with a 35 lb bar, the last 2 with a 45 lb bar. I did the 35lb sets in front of the mirror without any "assistance" and I anticipated needing the squat rack for the 45 lb sets. Someone was using the squat rack when I was ready for it and I didn't want to wait, so I decided to try and do them on my own. I grabbed a barbell and got to work. I did it! It was hard, which it is supposed to be, but I did it without the rack. Yay me! I did this workout once with my trainer and I can't remember what weight I used, but these were the weights she told me to use on my own. When I did it with her I kept stopping to rest. Her instructions for me were to go through the whole set without resting or putting the barbell down and to rest only 2 minutes between sets. I was able to accomplish that!
Saturday: Elliptical and strength
30 hard minutes on the elliptical and then several strength moves.
*3 sets of 10 reps of assisted pull-ups
*3 sets of 10 wall balls superset w/ push-ups w/ medicine ball
*3 sets of 10 reps of knee tucks w/ stability ball
*3 sets of 15 reps of seated hamstring curls. I recently started doing these for PT. Will see if it helps my pain!
Stability ball knee tucks. So hard!
Sunday: Elliptical and strength
10 minutes on the elliptical then:
*3 sets of 10 inverted rows super set w/ push-ups
*3 sets of 10 side lunges w/ weight
*3 sets of 10 rows (I call them squatting rows, because you stand as if you are sitting back in a chair) super set w/ hanging knee raises
*3 sets of 12 Russian twists
I use metal plates, but you can use hand weights, a medicine ball,
or whatever else heavy you can lift!
Again, I use metal plates, but you can use hand weights or a ball.