Sunday, March 1, 2015

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: 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
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 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!

5 comments:

  1. yesh!!! kill itzzzzz! :) glad to hear you've got the go ahead.
    i signed up for a 10K! i've never ran in my LIFE but ...im doing it...
    b/c i want to buy the nike epic lux running tights and feel like i don't deserve them if i don't earn them....as good a reason as any to run 10k. :P
    man. for me. eating is the major thing. I've been working out pretty hard but...the doughnuts man..the doughnuts...

    i can deadliest 65lbs now! i'm so proud of myself haha. i know its not much. but still.

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    1. A 10K!! That's awesome Jenn!! And it's awesome that you're going to treat yourself to some new workout gear too - I just got some new workout gear and it really does rejuvenate your motivation.

      You know the sweets are a problem for me too so I can empathize with the struggle. For me, it's starting to become something I'm actually worried about - like, for the sake of my future cholesterol and such :( I gotta make some changes... UGH.

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  2. I’m in love with your blog! I like your photos and style of writing! I know that it requires so much time to update blog, but keep doing it!)
    I’ll be happy to see you in my blog!)

    Diana Cloudlet
    http://www.dianacloudlet.com/

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  3. brazilian crunch? I didn't know that's what those were called!

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    Replies
    1. Who knows where some of these exercise names come from haha! It seems like there are a ton of different names for every exercise.

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