week 48 workout summary

Week 48 brought with it a return to good health, so after two weeks of lacklustre workouts due to illness, this past week was a good opportunity to ramp things back up.

The DOMS (delayed onset muscle soreness) which inspired this post on Friday was likely caused by the combo of Tuesday’s Power Circuit Training session (where all of moves were done in quick succession with no breaks), followed by Wednesday’s decision to lift heavier while doing less reps.

Changing it up = pain. Pain = progress. Progress makes me happy!

Onward.

Workout Summary: Dec 1 – Dec 7, 2013: 

Sunday Dec 1 (Day 335):

• Cardio:

  • Treadmill: 30 mins @ 3.5 mph and 10% incline

  • Walk: 2 hours outdoors

• Strength:

  • Corset Core Workout program

Monday Dec 2 (Day 336):

• Cardio:

  • Stairmaster: 45 mins; 150 floors climbed

• Strength:

  • Lat Pull Downs (70 lbs) – 10 reps * 3 sets

  • Seated Rows (55 lbs) – 10 reps * 3 sets

  • Dead Lifts (60 lbs) – 10 reps, 8 reps, 8 reps

  • Dumb bell Chest Press (2 X 20 lbs) – 12 reps * 3 sets

Tues Dec 3 (Day 337):

• Cardio/Strength:

  • Power Circuit Training: 40 mins; Each of the 3 moves in the circuit is done for one minute, followed by a “Power Set”, doing all 3 moves again for 20 seconds each. No breaks between sets or between circuits.

    • Circuit 1 – Quads

      • Sissy Squats – these are done with your heels on your weights.

      • UFCs – drop down to one knee, then other knee, up one knee, up other knee

      • Front Lunges

    • Circuit 2 – Hamstrings

      •  Deadlifts – use heavier weights, go past knees and come up with a pop

      • Bridge Extensions – in bridge position, alternate kicking legs up

      • Reverse Plank – these are a killer – talk about BURN!!!

    • Circuit 3 – Glutes

      • Front Squats – weights held up in front of chin while squatting

      • Ski Lunge – side to side lunges, constant motion

      • Squat Kicks – squat with alternate leg kicks

    • Circuit 4 – Chest

      • Chest Press

      • Reverse Fly

      • Alternate Press

    • Circuit 5 – Back

      • Wide Row

      • Renegades – feet together, alternate each arm

      • Dumbbell Pullover – lying down, extend dumbbell behind your head

    • Circuit 6 – Bicep/Tricep/Shoulder

      • Close Grip Hammer curl

      • Straight Arm Kick Back

      • Arnold Press

    • Circuit 7 – Upper Abs

      • Straight leg crunch – holding one dumbbell

      • Legs up crunch – holding one dumbbell

      • Tall Sit-up – using one dumbbell to help propel you up

    • Circuit 8 – Lower Abs

      • Reverse Crunch

      • Tummy Tucks – lean back on tail bone, draw knees in and out

      • Single Leg Jack Knife – opposite hand touches opposite toe

    • Circuit 9 – Obliques

      • Sumo Squats – touch elbows to knees

      • Windshield Wipers – legs at 90 degree angle, drop side to side

      • Side Planks

Wed Dec 4 (Day 338):

• Cardio:

  • Running: 35 mins; Treading program

• Strength:

  • Barbell Dead Lifts (60 lbs): 12 reps, 10 reps, 8 reps

  • Dumbbell Shoulder Press (30 lbs): 15 reps, 12 reps, 10 reps

  • Dumbbell Upward Row (30 lbs): 10 reps, 8 reps, 6 reps

  • Barbell Dead Lift to Mid Row (60 lbs): 10 reps, 8 reps, 6 reps

  • Barbell Bicep Curls (40 lbs): 12 reps, 10 reps, 8 reps

  • Renegades (2 X 20 lb dumbbells): 15 reps per arm

Thurs Dec 5 (Day 339):

• Strength:

  • Yoga: 60 mins Hatha Yoga Flow

• Cardio:

  • Walking: 90 mins

Fri Dec 6 (Day 340):

• Strength:

  • Yoga: 60 mins Hatha Yoga Flow

• Cardio:

  • Walking: 90 mins

Sat Dec 7 (Day 341):

• Cardio:

  • Stairmaster: 60 mins, 194 floors climbed

 

Only 22 days left in My Year of Sweat so…

Get moving!

xoxo nancy