week 33 workout summary

Before I get to the weekly workout summary for Week 33, I wanted to share a quick glimpse into my Toronto to Vegas road trip, as illustrated through numbers:

• 2,360 – total miles (or 3,800 kms)
• 34 – total hours of driving time
• 43 – total hours on the road
• 23 – years of age [the Red Rocket]
• 2 – fantastic hosts [The Russian Princess + Prince Charming] during the 2nd night stop-over in Denver
• 9 – times Madonna’s Immaculate Collection CD was played.
• 1 – massive sunburn [me]
• 1 – deep, dark tan [Mr. Enthusiasm]
• 0 – each of airbags, air conditioning and cup holders 😦
• 0 – daily workouts missed (HELLZ YEAH!!!)

Road Trip: Go West, young woman! Pickering, ON >> Coralville, IA >> Lone Tree, CO >> Las Vegas, NV

The Red Rocket. Exceptional performance. Now if only she had air bags, air conditioning and cup holders…

Workout Summary: Aug 18 – Aug 24, 2013: 

Sunday Aug 18 (Day 230) – Road Trip Day 1:

*Done at Holiday Inn Express at Coralville, Iowa; 1,200 kms driven; 15 hours on the road.

• Treading – 42 minutes [For Treading program details – click here.]

• Renegades – 15 reps, 15 lb dumbbells, 3 sets

• Push-ups – 10 reps, 3 sets

Monday Aug 19 (Day 231) – Road Trip Day 2:

*Done at the home of the Russian Princess; 1,300 kms driven; 14 hours on the road.

• Speed Walk – 3k

• Tank Top Arm Dumbbell Workout: (*Normally I would do 2 of these circuits — or even 3 if I’m feeling ambitious. After 14 hours in a car, one run through was all I had in me on this day.)

  • 10 Push ups

  • 24 Bicep Burners (8 full curls, 8 bottom half curls, 8 full curls)

  • 15 Shoulder Press

  • 10 Push ups

  • 15 Overhead Tricep Extensions

  • 15 Back Rows

  • 15 Lateral Raises

  • 10 Push ups

  • 15 Tricep Kick-backs

Tues Aug 20 (Day 232) – Road Trip Day 3:

*Run in Denver; Push-ups in Vegas; 1,300 kms driven; 14 hours on the road.

• Run – 30 mins, outdoor, intervals (Done w/the Russian Princess @ 6:00 am in Denver)

• Push-ups – 10 X 3 sets (done at home in Vegas @ 10:00 pm)

Wed Aug 21 (Day 233):

• Cardio HIIT – 40 minutes [For Cardio HIIT program details click here.]

• Daily Butt Workout (Android app – 5 min program) — 2 complete circuits, 60 second break in between:

  • Squats (with 2 X 10 lb dumbbells) for 30 seconds

  • Front Lunges (with 2 X 10 lb dumbbells) for 30 seconds

  • Side Lunges (with 2 X 10 lb dumbbells) for 30 seconds

  • Deadlift (2 X 10 lb dumbbells) for 30 seconds

  • Donkey Kick (Right leg) for 30 seconds

  • Donkey Kick (left leg) for 30 seconds

  • Hip Bridges (2 counts up, 2 counts down) for 30 seconds

  • Leg extensions (lie on stomach, rest forehead on forearms, raise both legs off the ground) for 30 seconds

  • Flutter Kicks (lie on stomach, rest forehead on forearms, flutter alternating legs) for 30 seconds

• Squats – Traditional: 25 reps * 3 sets

• Hip Bridges: 25 reps * 2 sets

Thurs Aug 22 (Day 234):

• Stairmaster – 40 mins; 127 floors climbed

• Standing Chest Press – 12 reps * 3 sets

• Lat Pull-Downs – 12 reps * 3 sets

• Push-ups – 10 * 3 sets

• Walk – 3.5 kms

Fri Aug 23 (Day 235):

• Hike: Bristlecone Trail, Spring Mountains – 6 mile loop, 2:20 total time, +1,024′ elev gain. High point: 9,400′

Sat Aug 24 (Day 236):

• Stairmaster – 60 minutes; 183 floors climbed [*Personal Best: Had never done more than 40 mins on Stairmaster]

• Chest Training:

  • Reverse Fly – 16 reps * 3 sets

  • Chest Presses – 8 reps * 3 sets

  • Alternating Press – 16 reps * 3 sets

• Triceps: Skull Crushers – 15 reps * 3 sets

Get Moving!

xoxo nancy