Wednesday, October 23, 2013

This Past Week (or so) of Workouts

I finally feel like I had a solid few days of workouts. Whew! 

Monday: 
Warm-up, then-
*15 mins elliptical
*3 sets of pistol (one-legged) squats. I am supposed to do twice as many on my weakling leg (the left), so I did 10 on the left and 5 on the right for each set. 
What I am working on with my pistols, and what you should pay attention to, as well, is keeping your hips level, your butt back, and your knee tracking over your foot (not collapsing in). I will venture to say it is "easy" to do a pistol with bad form, but much harder with good form! To make them a little easier to do with good form, stand in front of a mirror and hold on to something to stabilize yourself. 
/*3 sets of 10 inverted rows
\*3 sets of 10 push-ups
*3 sets of 10 lunges w/ a 20# dumbbell in each hand
/*3 sets of 8 cable squat rows
\*3 sets of 5 hanging knee raises
*2 sets of 10 "Pink's Plank" (walk out to plank, do a walking plank, then a knee tuck on each side, and that's one!)

Tuesday: 
walk the doggy

Wednesday: 
Warm-up, then-
*12 mins of HIIT on the rower
*Dirty Thirty

Thursday: off

Friday: 
Warm-up, then-
*10 mins HIIT on rower
/*5 sets of 6 pull-ups w/ the band
\*5 sets of 6 back squats w/ 65#
*3 sets of 6 bench press with a 20# dumbbell in each hand 
/*3 sets of 10 Russian twists w/ 25# plate
\*3 sets of 10 walking planks
I loved this workout. I had to go to the gym really early so I was home in time to shower and get ready and get to work by 8:30. There is something really nice about being up and moving before the sun-- though I'm glad it's not a regular occurrence for me! I also walked the doggy after work. 

Saturday: 
*20 mins rower
*stretches and pistol squats
*100 10# wall balls
I wanted to make this an easier day, and I think it pretty much was. The wall balls were intense, but that only took me about 5 mins or so. 

Sunday: 
Warm-up, then-
*10 mins of elliptical
/*3 sets of 8 clean and presses w/ 45# bar
\*3 sets of 8 thrusters w/ 45# bar
*3 sets of 10 single leg dead lifts w/ 25#/30#/30# dumbbells in each hand
*3 sets of 8 hip thrusters with 25# plate (first set I used both legs, the last two one leg at a time)
*3 sets of 8 tricep dips
*3 sets of 4 (on the right) or 8 (on the left) overhead lunges with a 25# plate
*3 sets of 8 hip raises on the weight bench 
This was a fun workout, and I decided to write it all out while I was on the elliptical instead of winging it. I also did this entire workout in the weight room--usually I'm all over the gym using different stuff. Not even sure how long it's been since I have done that! 

Monday: 
A friend that I used to run with wanted to get together and do a non-running workout-- it was great, since I can't run and she wants to do more strength! I felt like she was sort of looking to me to make a suggestion for what we should do, so I came up with something really simple. We met somewhere that had bleachers and did three rounds of running up and down all the stairs--so nine times up and down, I think (this doesn't hurt my foot like regular pounding during running) and then we did 10 push-ups, 10 tricep dips, 10 squats, 10 sit-ups and 10 lunges. We repeated this four times and ended with another round of running the stairs. My friend seemed to really like the workout, so that was exciting! She is a marathon runner who needs to incorporate more strength in to her schedule. I thought it was fun, but not very challenging. Maybe it would have been if I had picked up the pace and stopped gabbing so much, haha! 

Anyways, I have had this little bug in my brain for a while about the idea of becoming a personal trainer. It was fun to sort of act as a little personal trainer today, and I got excited thinking about doing more workouts with my friend, if she wants to. When I came home I googled "how to become a personal trainer", because, well, duh, that makes sense, right? (no really, I have no idea). Anyways, that's a stupid thing to google because there are no clear answers. It seems like there are a million different roads to take, so I should probably start by talking to people who have been there/done that to see what they think. 

Did you have a fun week of workouts? Ever google "how to . . . . " and gotten no clear answers?  

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