Sunday, March 24, 2013

Running Wild: Weekly Wrap-up

Monday: Elliptical

It was a frustrating day to fit my workout in, lots of kiddo and school stuff came up, so I squeezed in 30 minutes or so on the elliptical. 

Tuesday: Rest

Wednesday: Strength

I made up my workout today and I think it went really well!

*10 mins elliptical
*5 mins intervals on the row machine
*3 sets of 10 reps: clean and press w/ 35lb barbell (funny side note, I thought this was a little tough and it turned out I was using a heavier bar than my trainer wrote down in my plan, so I guess that's good!)
*3 sets of 10 reps: thruster w/ 25 lb barbell
*10 step-ups w/ body weight
*10 step-ups w/ 25 lbs
*10 step-ups w/ 50 lbs
*10 goblet squats w/ 25 lbs
*10 goblet squats w/ 35 lbs
*3 sets of 10 reps of medicine ball push-ups
*2 mins plank
*3 sets of hamstring curls, varying weights and reps

Here is a video for how to do a thruster. 

This took about 50 mins total, which included moving around the gym and getting set up.

Thursday: Strength

Barbell complex. 5 sets of each (1st 3 sets w/ 35 lb barbell, 2nd 2 w/ 45 lb barbell)

*10 back squats
*10 push presses
*10 lunges
*10 bent-over rows

Then I did 3x8 hip raises on the sit-up bench.

That was it! I am still trying to wrap my head around the idea that I can get a complete workout in in 30 minutes, which I did with this.

Friday: Rest

Saturday: Elliptical and strength

Saturday workouts with my friend Sarah are a lot of fun, but they certainly aren't quick. Which is okay, because we just get to chat and hang out and have grown-up time! We started with  by warming up with "toy soldier" walks and lunges, then did 30 mins on the elliptical and then moved on to strength.

We did a little circuit of three exercises:

*3 sets of 8 knee raises
*3 sets of 10 step-ups on to a plyo-box w/ weight. I did 10#, then 25#, then 50#.
*3 sets of 10 rows. I don't know the exact name for this exercise, but you "stand" as if you were sitting in a chair, then row on the cable machine. I did 80#, then 90#, then 100#.

After that we did a back-and-forth with:

*3 sets of 10 stability ball jacknifes
*3 sets of 10 wall balls.

Sunday: Elliptical

On Saturday I started panicking that when (if?) I start half-marathon training I will have zero base to work off of, so I decided to make Sunday's my "long cardio" day. Be it elliptical or running, I want to put in the cardio time. So on Sunday I did a 45 minute session on the elliptical. It said I did just over 4 miles, so I am hoping that's pretty similar to a run. It felt like it was!

No comments:

Post a Comment

Thank you for taking the time to leave a comment!