Welcome Back: Workouts of the Week!

After taking off what amounted to a solid 5 months from my "normal" gym routine, I was finally given clearance in January from my physical therapist to ease back into my workouts. For those of you who haven't been sitting at the cool table, I'd been having arm/neck/shoulder problems since the summer, which made use of my left arm pretty limited. Now that I'm feeling better, I've been going to the gym kind of a lot this past month - and hope to continue the habit so that I can start to feel like a real bad mamma jamma again.

So since the gym has come back into my life in full force, it seemed negligent not to start up my Workouts of the Week blog again. Note: This is not at all by popular demand. I don't care.

That said, here are all of my workouts from just this past week, including links to demos of each exercise in case you want to see any of them in action!

2/22 (cardio and core)

30 mins hiking on the treadmill

3x: 20 Russian get ups, holding 5 lbs

3x: 40 Brazilian crunches

3x: 20 weighted v-sit twists, holding 15 lbs

3x: 30 cobras

2/23 (lower body)

5 mins elliptical

3x: 40 diamond clamshells each leg

3x: 40 calf raises, 15 lbs each hand

3x: 40 seated leg extensions each leg (no weight)

3x: 15 deadlifts, 15 lbs each hand

3x: 40 bridges

30-seconds marching from bridge position

3x: 15 squats, holding 15 lbs

2/24 (cardio)

40 mins hiking on treadmill

2/25 (upper body)

5 mins elliptical

3x: 12 close grip chest press on exercise ball, 12.5 lbs each hand

3x: 12 seated rows, 37.5 lbs

3x: 12 chest press on exercise ball, 12.5 lbs each hand

3x: 12 bent over rows, 12.5 lbs each hand

3x: 13 deltoid raises, 5 lbs each hand

3x: 12 deltoid flys, 5 lbs each hand

3x: 24 alternating chest flys, 7.5 lbs each hand

2/26 (lower body)

5 mins elliptical

3x: 40 bridges

3x: 15 side plank with leg lift, each leg

3x: 15 squats, holding 15 lbs

3x: 40 diamond clamshells each leg

3x: 40 calf raises, 15 lbs each hand

2/28 (core)

5 mins elliptical

3x: 30 weighted v-sit twists, holding 15 lbs

3x: 20 leg raises + reverse crunch

3x: 20 Russian get ups, holding 5 lbs

3x: 20 dynamic side planks each side

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 inclines available. It's kind of fun and works up a great sweat.

On a related note, I had that video shoot this afternoon for my company's YouTube channel. It went better than I expected, so hopefully the videos came out well. We filmed enough for 5 different short workout videos, so that's a good crop of material for the channel. Our videographer, Matt, posted an Instagram pic of the shoot in action, if you want to see it here!

Alright, I hope that this has inspired you in some way to keep working towards your own fitness goals. Do you have any online resources for workout ideas? Share them with me!

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