The reason I'm trying this new thing is because I feel like, by and large, my cardio routines stress my legs -- running, biking, climbing stairs? All mostly leg-centric activities. Rowing is the only one that I feel hits a few other major muscle groups, but I can't do that every day or I'll get bored (plus, there's this one guy at the gym that just OWNS the rowing machine. For two hour stretches. Just KILLS IT. Rowing and rowing above his head and rowing with one arm and rowing and twisting and rowing in ways I'm pretty sure that machine is not meant to be rowed. AND he does it all in khaki cargo shorts and sandals! Not, like, flip flops, obviously, but those outdoorsy ones you'd get from REI that are like hiking boots with holes in them. You know, they're made of leather and have a real sole and... no? Well, regardless, not what I'd consider an athletic shoe. He scares me and I'm not embarrassed to admit that I plan my rowing workouts to avoid the times he's doin' his thing -- usually Tuesdays and Thursdays. Never Fridays. Yes, I know the general workout schedules of my fellow gym patrons. Don't judge.).
Also, while I fully intend to keep my full-body sessions because they are a most excellent workout, I'm not entirely convinced I'm going to get MObama arms by doing 10 pushups twice a week. Call me crazy. And since it seems everyone and their trainer has 15 minute workouts, I'm jumping on the bandwagon. Today it's arms. (Tomorrow, the world!).
I will not hesitate to ax this entire endeavor if I find I'm starting to spend 2 hours at the gym at a time. Definite deal-breaker. I'm a 60, 75 minute max kind of girl, and I don't see that changing any time soon.
Arm workout from Women's Health.
Pre
Energy Level [1-5]: 3
Sore Areas: Hamstrings. The oblique on the right side (?)
Yesterday: Beer, 2.5 mile walk.
Environment: Indoors
Workout
Equipment: dumbbells - 10lb
Work Time: 50:00
| Goal | Actual* | ||
|---|---|---|---|
| Exercise Name | Reps - Weight [type] | Set 1: Reps - Weight [type] | Set 2: Reps - Weight [type] |
| Standing V-Raise | 15 - 10lbs | 15 | 15 |
| Shoulder Press | 15 - 10lbs | 15 | 15 |
| Rotating Tricep Kickback | 15/side - 10lbs | 15 | 15 |
| Pike Walk + Pushup | 8 | 8 | 8 |
| Airplane Extensions | 15 | 15 | 15 |
| Crescent Lunge + Row | 15/side - 10lbs | 15 | 15 |
| T-Pushup | 5/side | 5/side | 5/side |
| Total time | 7:30 [x2] | 6:00 | 7:00 |
Cardio Workout:
Equipment: Incline Treadmill
Speed: 3.0 MPH
| Minutes | Intensity: MPH | Incline: ° [time] | Total Distance (mi.)* |
|---|---|---|---|
| 0:00 - 3:00 | 6.0 | 3.0 | .3 |
| 3:01 - 9:00 | 9.5 [1:00] 6.0 [1:00] x3 | 3.0 | 1.04 |
| 9:01 - 10:00 | 3.5 | 3.0 | |
| 10:01 - 11:00 | 6.0 | 3.0 | |
| 11:01 - 15:00 | 9.5 [1:00] 6.0 [1:00] x2 | 3.0 | 1.7 |
| 15:01 - 16:00 | 3.5 | 3.0 | |
| 16:01 - 20:00 | 6.0 [1:00] 9.5 [1:00] x2 | 3.0 | 2.26 |
| 20:01 - 21:00 | 3.5 | 3.0 | |
| 21:01 - 23:00 | 4.0 side shuffle R [1:00] side shuffle L [1:00] | 3.0 | |
| 23:01 - 26:00 | 4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00] | 3.0 | |
| 26:01 - 29:00 | 5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00] | 3.0 | |
| 29:01 - 30:00 | 5.0 backwards [1:00] | 4.0 | 3.02 |
| 30:01 - 31:00 | 3.5 | 3.0 | |
| 31:01 - 35:00 | 10.0 [:20] rest [:10] x8 | 3.0 | 3.75 |
| Total: 35:00 | 3.75 |
Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 80:00
Day After
Sore Level [1-5]: 3
Sore Areas: quads, hamstrings, triceps
Comments
Such a great workout! I even had the energy to fit in an extra round of intervals (originally only planned for the 2 sets). I figured I had the time, and since I was most definitely going to be consuming oversized portions of pasta and cake for dinner, I should probably take the extra 5 minutes. I was surprised that I actually felt the fatigue in my arms while on the treadmill after doing that quick lift. Definitely going to try and fit things like that in more often. Body is super tired today, so I will likely skip the gym. Wine and puppy snuggles sound like a much better plan.
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