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):
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Strength:
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Daily Arm Workout: (Complete entire set without break; rest 60 seconds; Repeat)
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Overhead Press (1 minute)
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Bicep Curls (1 minute)
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Overhead Tricep Extension Right (1 minute)
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Overhead Tricep Extension Left (1 minute)
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Bent Over Row (1 minute)
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Front Raises (1 minute)
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Reverse Bridge Dips (1 minute)
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Half Push-ups (1 minute)
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High Side Plank Right (1 minute)
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High Side Plank Left (1 minute)
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Wall Sit (1 minute); Rest 60 seconds; repeat
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Squats (1 minute); Rest 60 seconds; repeat
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Tricep Dips on Chair (1 minute); Rest 60 seconds; repeat
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Bonus Activities:
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Walk: 1 hr; 3.5 miles
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Yoga for Runners: 20 minutes
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Monday Oct 28 (Day 301):
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Cardio:
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Stairmaster: 60 mins; 202 floors climbed
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Strength:
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Push-ups (10 reps * 5 sets)
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Squats (25 reps * 4 sets)
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Tues Oct 29 (Day 302):
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Cardio/Strength:
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Circuit Training (complete all moves without rest; then rest 90 secs; repeat 2 more times for a total of 3 circuits):
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Jumping Jacks (30 seconds)
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Wall Sits (30 seconds)
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Push-ups (30 seconds)
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Crunches (30 seconds)
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Step-up onto chair (30 seconds)
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Squats (30 seconds)
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Tricep Dips on chair (30 seconds)
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Plank (30 seconds)
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High knees (running in place) (30 seconds)
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Lunges (30 seconds)
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Plank with marching arms (30 seconds)
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Side plank – left (30 seconds)
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Side plank – right (30 seconds)
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Cardio:
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Walk: 1 hr; 3.5 miles
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Wed Oct 30 (Day 303):
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Cardio/Strength:
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Jillian Michaels DVD: 45 minutes
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5 min warm-up (dynamic stretching + easy cardio)
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7 circuits (5 mins each; 30 secs per move/ 5 moves total; repeat entire circuit):
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Circuit 1: Squatting side kicks – left, Alternating punches; Squatting side kicks – right, Combo punch (jab, cross, hook, elbow), Alternating front kicks
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Circuit 2: Burpees, Plie hops, Combo (jab, cross, jab, cross, hop), 180 squat jumps, single leg hops)
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Circuit 3: Butt Kicks, High knees, Jumping Jacks, Standing oblique crunches – left, Standing oblique crunches – right)
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Circuit 4: Mountain climbers, Supermans, Pike crunches, Plank w/oblique twist, Marching plank
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Circuit 5: Swing kicks, Upper cuts, Back kicks, Jab/Cross combo, Alternating knee crunches
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Circuit 6: Jump squats, Cross-country skiing, Scissor kicks, Skaters, Standing Mountain Climbers
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Circuit 7: Moguls, Standing pikes, Knee crunches – left, Knee crunches – right, Jump rope
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5 min Cool Down
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Cardio:
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Stairmaster: 30 mins; 99 floors climbed
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Thurs Oct 31 (Day 304):
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Cardio:
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Stairmaster: 60 mins; 201 floors climbed
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Strength:
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Squats: 75 (15 reps X 5 sets)
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Fri Nov 1 (Day 305):
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Cardio (+Strength):
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Hike: Mummy Spring; Time 03:20:00; 6.4 miles / 10.3 kms; +1,800′ elev gain; highest elev 10,086′
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Sat Nov 2 (Day 306) – [Travel Day]:
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Cardio:
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Treading: 35 mins
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Strength:
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Push-ups: 50 (10 reps X 5 sets)
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Get Moving!
xoxo nancy
Awesome week 🙂 especially with improvised workouts!
woohoo for a return to Body Pump 😀
Excellent costume (once I had googled sailor moon 😛 well…it was excelelnt before I googled it, but it made more sense when I had) 🙂
Sailor Moon actually has blonde hair, in pig tails, but considering the entire costume came from a thrift shop, I had to improvise with available wigs, so blue/white shag it ended up being. 🙂
well it looked pretty good to me 😀
thanks Sam! It was my first time dressing up for Halloween as an adult, if you can believe it.
hehehe 🙂 It was a very good first costume 🙂
I do it sometimes, but generally just make a cloak out of a bedsheet and wear a pointy hat…
although I wear my morris kit all the time and that is a lot like dressing up!
You do get to play dress up every week! And that is so awesome!
hehe…that is true 🙂
You look adorable!!
It was a thrift store find, at 5pm on Halloween. My choices were very limited to say the least. 🙂
Well that’s a lucky find!
Congratulations on the 10 months! I’m just wondering, do you take a rest day where you do lighter exercise? For myself, one day a week I devote to yoga or other stretching exercises, just to give my body a rest (though that doesn’t mean I won’t go for a walk those days). I’m curious as to what you do.
For the first 6 months or so, Carrie, it was hard/intense cardio every single day. In the late summer and into fall, I’ve been trying to incorporate one day of yoga – but it doesn’t always work out. My ‘rest/lighter’ days are usually a run only (35-40 mins) with no strength. Or, when improvising due to lack of equipment or bad weather – it might be a shorter bit of cardio plus some upper body strength. Now that I’m back in TO, I’m planning to prioritize on yoga – and try to get classes locked into my calendar. I like the idea of what yoga can help me do, focus-wise. I know I’ve still got a ways to go as it relates to centered-ness and quieting my mind.
Oh, I suck at the centeredness and mind-quieting. I do yoga for the flexibility and balance it gives me. I know that’s wrong, but I can’t get into the new-agey aspect of it. But I love it’s physical benefits. 🙂
How completely awesome that you just admitted that. If I can’t tap into that zen-ness soon, I’ll throw in the towel, with the knowledge that I’m not alone. 🙂
You are not alone. I don’t even enjoy yoga that much. I much prefer fast-paced activities like circuit workouts. But do it I must, so I soldier through once or twice a week. Namaste.
Namaste indeed. 😉
I love your costume and can add my agreement to the yoga comments. I enjoy the benefits of stretching, balance and core work but usually (always) fail at finding my “moment of zen”. Yoga is on my calendar for this afternoon though. 🙂
Oh I am SO grateful to hear I’m not the only one who has a problem getting lost in the moment at yoga. I’m usually fixated on people watching, while cursing my inability to strike the perfect pose. 🙂
Oh yeah, people watching, thinking through my to-do lists, plans for dinner, anything and everything except practicing relaxation!
ditto on all counts!
Hi Nancy!
Love the Halloween costume and EVERYTHING it says about you! ~Kathy
hahahaha!! I literally refused to go costume-less this year after I had committed to donning a costumer on your blog. 🙂
It was a very last minute thrift store find — and I was down to bloody undead bride or sailor moon. I went for the Anime super hero girl. 🙂
Your mind is quiet in yoga? Seriously? In the kick-my-butt-sweat-everywhere class I do, it’s all I can do to have my mind tell my body to not fall over. I took MTM there the other day, and he hasn’t been back because of how hard it was.
Love the Hallowe’en outfit. Glad to hear you’re safely back in Toronto. I really admire you for keeping up your routine even when you aren’t at home. I struggle with that myself. It’s so easy to slack when things are unfamiliar.
If your hot yoga is Bikram, I can see why MTM will never go back. That shit can only be described as an hour’s express pass to hell. [shudder]
I’ve heard better things about Moksha hot yoga. Then again …it could just be a ploy to get the Bikram outcasts in.
Well. I actually went to the gym today. And I stayed for an entire 30 minutes. So I’m trying to be like you 😉
You go, warrior!
Hahahahaha thank you, thank you.
Awesome costume, Nancy!
😀 It was fun, and at $14, a bargain. 🙂
That’s amazing. Did you make it?
No way. Not a crafty bone in my body. 🙂 Thrift shop (read, used). The boots were my own. 🙂
I do like the boots! 🙂 Well, your home re-do tells me that you do have crafty bones all through your body. What’s it going to be this year? Keeping with the Anime theme? Taking suggestions? 😉
I may be travelling the evening of Halloween, so it may be moot. If I’m on the ground, I’ll probably hit up a Thrift Shop and see what grabs me. 🙂