Since I was so sore on Monday, I took it relatively easy at the gym that day with some hiking on the treadmill. Here's how the week looked in workouts:
45 mins hiking* on the treadmill
3/4 (upper body)
5 mins elliptical
3x: 13 chest press on exercise ball, 12.5 lbs each hand
3x: 13 bent over rows, 12.5 lbs each hand
3x: 13 close grip chest press on exercise ball, 12.5 lbs each hand
3x: 20 alternating single arm deltoid raise + deltoid fly, 5 lbs each hand
3x: 13 seated rows, 37.5 lbs
3x: 26 alternating chest flys, 5 lbs each hand
3x: 13 lat pulldowns, 37.5 lbs
10 push-ups (Note: my push-ups are NOT bad-ass status yet. I can currently only go about halfway down to the ground before pushing back up, but I'm going to work on it!)
3/5 (lower body)
5 mins elliptical
3x: 30 calf raises, 15 lbs each hand
3x: 15 leg lifts from side plank, each leg
3x: 15 static lunges each leg, holding 6 lb medicine ball overhead
3x: 40 bridges
3x: 15 sumo squats, holding 17.5 lbs
3x: 15 dynamic side planks each side
3x: 15 lying overhead raise + double crunch, holding 5 lbs
4x: 5 plank pike up on exercise ball
3x: 20 v-sit twists, holding 15 lbs
3x: 30 cobras
3x: 15 leg raises + reverse crunch
3x: 30 Brazilian crunches
3/7 (cardio)35 mins hiking on the treadmill
* When I go "hiking" on the treadmill, I adjust the intensity and/or incline every minute for the entire duration, making sure to go through the entire range of available inclines (0-15).
About 35 minutes into my "hike" last night, I was surprised by a trainer who came up to me to tell me they were closing. Until then I hadn't realized that everyone else in the entire gym had left! #Focus. So I had to cut my cardio session short, but I plan to go back today to do some arm work.
Sidebar - I added a new exercise into my core workout this week: the plank pike up. It's an exercise that I'd never attempted before last weekend (when I was filming those workout videos), but it ended up being a really awesome move that I couldn't wait to try on my own. It's challenging and effective, and I'm excited to get better at it!
Have you learned any new exercises lately? I'd love to hear about it!