week 43 workout summary

This week I hit another milestone in my year of sweat journey: I made it to the end of my 10th month of consecutive daily workouts, and celebrated with a great hike on Friday.

The rest of the week was pretty anti-climactic. And, as much as I love being here in Vegas, with access to these beautiful surrounding mountains, the truth is I don’t hike every day. Which means that I end up having to improvise with a lot of make-shift at-home workouts using DVDs, phone apps, and very limited cardio equipment at the [very small] fitness centre here at the condo. It makes 3 weeks feel like an awfully long time.

I am so excited to be back in Toronto for Week 44 – with access to my regular gym, and – of course – my favourite class: BodyPump. I can’t wait to lift some shit!    

Workout Summary: Oct 27 – Nov 2, 2013: 

Sunday Oct 27 (Day 300):

• Strength: 

  • Daily Arm Workout: (Complete entire set without break; rest 60 seconds; Repeat)

    • Overhead Press (1 minute)

    • Bicep Curls (1 minute)

    • Overhead Tricep Extension Right (1 minute)

    • Overhead Tricep Extension Left (1 minute)

    • Bent Over Row (1 minute)

    • Front Raises (1 minute)

    • Reverse Bridge Dips (1 minute)

    • Half Push-ups (1 minute)

    • High Side Plank Right (1 minute)

    • High Side Plank Left (1 minute)

  • Wall Sit (1 minute); Rest 60 seconds; repeat

  • Squats (1 minute); Rest 60 seconds; repeat

  • Tricep Dips on Chair (1 minute); Rest 60 seconds; repeat

• Bonus Activities:

  • Walk: 1 hr; 3.5 miles

  • Yoga for Runners: 20 minutes

Monday Oct 28 (Day 301):

• Cardio:

  • Stairmaster: 60 mins; 202 floors climbed

• Strength:

  • Push-ups (10 reps * 5 sets)

  • Squats (25 reps * 4 sets)

Tues Oct 29 (Day 302):

• Cardio/Strength:

  • Circuit Training (complete all moves without rest; then rest 90 secs; repeat 2 more times for a total of 3 circuits):

    • Jumping Jacks (30 seconds)

    • Wall Sits (30 seconds)

    • Push-ups (30 seconds)

    • Crunches (30 seconds)

    • Step-up onto chair (30 seconds)

    • Squats (30 seconds)

    • Tricep Dips on chair (30 seconds)

    • Plank (30 seconds)

    • High knees (running in place) (30 seconds)

    • Lunges (30 seconds)

    • Plank with marching arms (30 seconds)

    • Side plank – left (30 seconds)

    • Side plank – right (30 seconds)

• Cardio:

  • Walk: 1 hr; 3.5 miles

Wed Oct 30 (Day 303):

• Cardio/Strength:

  • Jillian Michaels DVD: 45 minutes

    • 5 min warm-up (dynamic stretching + easy cardio)

    • 7 circuits (5 mins each; 30 secs per move/ 5 moves total; repeat entire circuit):

      • Circuit 1: Squatting side kicks – left, Alternating punches; Squatting side kicks – right, Combo punch (jab, cross, hook, elbow), Alternating front kicks

      • Circuit 2: Burpees, Plie hops, Combo (jab, cross, jab, cross, hop), 180 squat jumps, single leg hops)

      • Circuit 3: Butt Kicks, High knees, Jumping Jacks, Standing oblique crunches – left, Standing oblique crunches – right)

      • Circuit 4: Mountain climbers, Supermans, Pike crunches, Plank w/oblique twist, Marching plank

      • Circuit 5: Swing kicks, Upper cuts, Back kicks, Jab/Cross combo, Alternating knee crunches

      • Circuit 6: Jump squats, Cross-country skiing, Scissor kicks, Skaters, Standing Mountain Climbers

      • Circuit 7: Moguls, Standing pikes, Knee crunches – left, Knee crunches – right, Jump rope

    • 5 min Cool Down

• Cardio:

  • Stairmaster: 30 mins; 99 floors climbed

Thurs Oct 31 (Day 304):

Happy Halloween from Sailor Moon and My Year of Sweat!

• Cardio:

  • Stairmaster: 60 mins; 201 floors climbed

• Strength:

  • Squats: 75 (15 reps X 5 sets)

Fri Nov 1 (Day 305):

• Cardio (+Strength):

  • Hike: Mummy Spring; Time 03:20:00; 6.4 miles / 10.3 kms; +1,800′ elev gain; highest elev 10,086′

Sat Nov 2 (Day 306) – [Travel Day]:

• Cardio:

  • Treading: 35 mins

• Strength:

  • Push-ups: 50 (10 reps X 5 sets)

Get Moving!

xoxo nancy