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I am always switching up my workouts. I believe that is the key to staying fit and not getting bored! Feel free to ask me about these workouts if you want to try them yourself! These are the workouts and activities I did last week.

Monday:

(30 Minute Quick Calorie Burner)

  • 5 minute treadmill warm-up at 1% incline, 4.0 mph
  • 10 minutes sprints=9mph 1 minute, 4mph 1 minute, etc
  • 5 minutes row machine
  • 5 minutes stair stepper, level 12, calorie burner
  • 5 minutes treadmill, run at 6mph

(My 60 minute cycle class)

  • 5 minute warm-up, spinning
  • 2 minutes spinning with increased resistance
  • 20 sec fast, 40 sec recover, 30 sec fast, 30 sec recover, 40 sec hard, 20 sec recover, 40 sec hard, 20 sec recover, 30 sec hard, 30 sec recover, 20 sec hard, 40 sec recover
  • 2 minutes spinning
  • 20 sec hard resistance out of seat hill climb, 40 sec recover…etc like above
  • 2 minutes spinning
  • 5 minute hill, increase resistance each minute
  • repeat above (except warm-up)
  • 2 min spinning
  • 1 minutes sprint
  • 2 min recovery
  • Stretch

Tuesday

(My 45 minute Cardio Core Class)

Warm-up (about 45 seconds of each)

  • Jog
  • High Knees
  • Bounding
  • Carioca
  • Side Shuffle
  • Backwards Run
  • Build-ups or Sprints
  • Zombie Walks
Work-out (on a step, all for one minute)
  • Step Up and Down
  • Jog Up and Down
  • Jump Up and Down
  • Straddle Up and Down
  • I Step
  • Rocking Horse
  • 3 Knee Repeater
  • 3 Superman Repeater
  • 3 Hamstring Curl Repeater
  • Over the Top
  • Abs- Single Leg and Arm Crunch, Roll-ups, Arrow Pulls
  • Repeat all of the above
Stretch!
(My 60 minute Power Tone Class) all w/ Barbell
Warm-up
  • 10 Squats
  • 10 Shoulder Press
  • 10 Dead Lifts
  • 10 Back Rows
  • 10 Alternating Lunges
  • 10 Bicep Curls
Work-out (all with a count of 1 up 3 down, 2 up 2 down, 3 up 1 down for 6 repetitions unless otherwise stated)
  • Regular Squats
  • Sumo Squats
  • Chair Squats
  • 1 Legged Squats
  • 4 Regular Push-ups, 4 Wide Push-ups, 4 Tricep Push-ups, 4 Diamond Push-ups (repeat again)
  • Chest Press
  • 12 regular Push-ups
  • Stationary Lunges
  • 20 Alternating Lunges
  • Shoulder press
  • Upright Rows
  • 12 Clean and Press
  • Dead Lifts
  • Lunge, Single-Leg Dead Lifts
  • Good Mornings
  • Bicep Curls
  • 12 Upper Half Bicep Curls
  • 12 Lower Half Bicep Curls
  • Skull Crushers
  • Lat Pullovers
  • Overhead Tricep Extensions
  • Rows
  • 12 Regular Calf Raises
  • 12 Toes in Calf Raises
  • 12 Toes Out Calf Raises
  • Abs-(all 30 sec) Plank, Plank Jumping Jacks, Plank Walk Arms Down and Up, Side Plank, Side Plank Sew, Side Plank Up and Down, Double Crunches, Arrow Pulls, Roll-ups, Bicycle, Scissors
Stretch!
Wednesday
(30 Minute Quick Calorie Burner)
  • 5 minute treadmill warm-up 1% incline, 4.0 mph
  • run a mile as fast as possible, 6:40
  • Walk fast until it reaches 15 minutes
  • 50 box jumps (25 inch height)
  • 10 min stair climber, level 12, calorie burner

(National Employee Health and Fitness Day Walk/Run)

  • 2 mile run around the campus

I also went on a 45 minute walk with my dog and did an hour of archery

Thursday

(My 45 minute Cardio Core Class)

Warm-up (same as Tuesday)

Work-out (1 min each)
  • Side Step
  • Squat Jumps
  • Skiers
  • Lunge Jumps
  • Calf Jumps
  • Burpees
  • Skaters
  • Wacky Jacks
  • Abs-Side Plank Sew, Front Plank Lean Forward and Back
  • Repeat Again
  • 10 minute cool down jog
Stretch!
Friday
(My 60 minute Power Tone Class) all w/ Barbell
Similar to Tuesday but with a count of 4 down 4 up, and 2 down 2 up for 6 repetitions
Saturday
30 minute dog walk and dancing at a wedding
Sunday
45 minute dog walk
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