week 50 workout summary

The highlight of this week had to be the strength it took to get in a workout on Tuesday night (technically Wednesday morning).

Tuesday for me began with a 4am wake up time so that I could be at the airport by 5:30 for a 6:30 flight to New York. Clearly there was no working out before my flight, as that would have necessitated a 3:00am wake up. Not happening. Ever.

I had planned to spend the day in New York for some meetings, and then fly back to Toronto at 4:15pm, leaving plenty of time for a workout that evening back at home.

My meetings went very well — so well, in fact, that I ended up meeting with several more people than were originally planned. And then they asked if I would also attend their Christmas party. The decision was made and flights were changed.

My new flight was scheduled to depart at 9pm, still giving me the opportunity to do a decent workout upon arriving home around 11pm.

The best laid plans…

9pm came and went. My plane hadn’t even left Toronto yet (i.e. the one I would be needing to fly back home in). My flight eventually left around 11:15, arriving into Toronto around 12:45am.

I made it home by 1:30, exhausted.

I knew I had put in a fair bit of walking between the airports themselves, plus a short walk (6 blocks) from Penn Station to the building I was visiting, but felt that it wasn’t enough to qualify for a real workout. Despite the fact I did it in boots, with heels. 🙂

I decided to forego the Day 6 workout from BLR’s 12 Day’s program because, frankly, it was freaking late and I was bloody tired. So instead I did a bunch of push-ups and a few planks.

If you are interested in seeing the Day 5 workout just check out my Facebook page, where I’m posting each of the 12 Days workouts as they are published.

Workout Summary: Dec 15 – Dec 21, 2013: 

Sunday Dec 15 (Day 349):

• Cardio:

  • Snow Shovelling: 30 mins

  • Elliptical: 30 mins; 2.7 miles / 4.4 kms

• Strength:

  • BLR 12 Days of Christmas – Day 3 Power Circuit: Do all of these as fast as you can. Repeat 3X in total for total time.

    • 12 Bicep Burls

    • 12 Air Squats

    • 12 Chest Press

    • 12 Mountain Climber

    • 12 Bent Over Rows

    • 12 Jumping Jacks

    • 12 Tricep Kickbacks

    • 12 Jumping Squats

Monday Dec 16 (Day 350):

• Cardio:

  • Elliptical: 60 mins; 5.25 miles / 8.5 kms

• Strength:

  • BLR 12 Days of Christmas – Day 4 Power Circuit: Do all of these as fast as you can. Repeat for 4 rounds in total.

    • 12 Dumbbell Walking Lunges

    • 16 Pull-ups or Jump Ups

    • 13 Burpees

Tues Dec 17 (Day 351) – Travel Day:

• Cardio:

  • Walking: Estimate 45 mins total; brisk pace, in heels. 🙂

• Strength:

  • Push-ups: 50 (10 reps X 5 sets)

  • Planks: 3 X 45 seconds

Wed Dec 18 (Day 352):

• Cardio:

  • Do all of these moves in succession (High knees/March is the recovery move) with no rest, for 7 rounds total (28 mins)
    

    • Butt-kickers – 1 min

    • Jog on the spot – 1 min

    • Jumping Jacks – 1 min

    • High knees (marching) – 1 min

• Strength:

  • BLR 12 Days of Christmas – Day 6 Power Circuit: Do all of these as fast as you can. Repeat for 6 rounds in total.

    • 6 Push-ups

    • 6 Thrusters (Combo Squat + Overhead Press)

    • 6 Crunches

    • 6 Pistols (One-legged Squats)* (Note: this was the prescribed move. It is VERY advanced, and I couldn’t do it in good form, so I substituted single leg lunges instead – switching legs on each round)

Thurs Dec 19 (Day 353):

• Cardio:

  • Elliptical: 60 mins; 5.25 miles / 8.5 kms

• Strength:

  • BLR 12 Days of Christmas – Day 7 Power Circuit: One movement done for maximum reps

    • Burpees – 7 minutes – no rest!

Fri Dec 20 (Day 354):

• Cardio:

  • Elliptical: 60 mins; 5.3 miles / 8.55 kms

• Strength:

  • BLR 12 Days of Christmas – Day 8 Power Circuit: Do all of these as fast as you can. 8 Rounds in total. Rest 30 seconds between each round.

    • 8 Burpees

    • 8 Jump Squats (or Air Squats)

    • 8 Sit ups

Sat Dec 21 (Day 355):

• Cardio:

  • Elliptical: 60 mins; 5.25 miles / 8.4 kms

• Strength:

  • BLR 12 Days of Christmas – Day 9 Power Circuit: Two moves repeated for 9 Rounds, for total time.

    • 30 Second Sprint (outdoor or treadmill)

    • 12 Thrusters (Combo Squat + Overhead Press)

 

Stop saying I can’t and start saying I’ll try.

Only 9 days left in My Year of Sweat so…

Get moving!

xoxo nancy

***p.s. A quick footnote to add. Toronto has been hit by a massive ice storm, paralyzing parts of the city. I have personally been without power for 42 hours (as of mid-day Monday), with no phone service (Land line) and spotty cell service. If I do not comment or like posts – please know I’m thinking of, and missing, you all — I just don’t have the connectivity. Looking forward to catching up when power is restored.

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