15:00 Stairs + 30:00 Bike + Quick Tone [TIU]

Big plans to kill it today! Had a big happy hour last night, which was fun, but I need to get back on track and stop making excuses to take it easy on myself. I realized today that most of my workouts over the past 2 weeks have been 'easing back' or 'quickie, not a lot of time' workouts. Which is fine, every once in awhile, but string too many together and it feels like I haven't done anything. So I'm aiming for some cardio + some toning today. Resistance band workout is ToneItUp's String Bikini workout.


Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Happy hour :/

Environment: indoors, really muggy

Workout
Equipment: Stair Stepper, Stationary Bike, Resistance Band
Work Time: 55:00

Equipment: Stairs
Work Time: 15:00

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	11 [60]	~ 6
1:01 - 2:00	13 [69]	~ 13
2:01 - 3:00	15 [78]	~ 21
3:01 - 4:00	17 [87]	~ 29
4:01 - 5:00	19 [96]	~ 39
5:01 - 6:00	12 [65]	~ 45
6:01 - 7:00	14 [73]	~ 53
7:01 - 8:00	16 [83]	~ 61
8:01 - 9:00	18 [91]	~70
9:01 - 10:00	20 [101]	~80
10:01 - 15:00	Repeat 5:00 - 10:00	121
Total: 25:30	avg: 15.6 [81]	121

Equipment: Stationary Bike
Work Time: 30:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	~75
5:01 - 10:00	~100 [:20] 35 [:10] x10
10:00 - 30:00	Repeat 0:00 - 10:00  x2
Total: 30:00	3:24/mi [avg]	8.82

Equipment: Resistance Band
Work Time: ~10:00

Exercise	Reps
Side Lifts	20/side
Back Kicks	20/side
Bicep Curls	7 full, 7 bottom half, 7 upper half
Reverse Flys	20
Triceps Flys	20
Lat Flys	20

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 70:00

Day After
Sore Level [1-5]:1
Sore Areas: Upper back, but just a little...

Comments
I definitely need to start kicking my butt a little bit harder - this is the first long-ish workout I've done in awhile! I feel so ashamed... no more slacking!

2 mi. Run + Plyo + Arm/Back/Ab Tone [TIU]

Still a little disappointed that I has to miss my beach weekend, but I'm getting over it. Being super productive is helping - knocked out a bunch of things that had been lingering on my to-do list (sorry pup, but you were overdue for those shots!) and made substantial progress in the ongoing War on Dirt. And I even made it to the gym today! Wanted to hit it hard to make up for some of the slacking I've been doing recently, so I brought up this combo workout I adapted from ToneItUp's Stars and Stripes workout, throwing in their String Bikini workout for good measure, along with some ab work I made up on the fly.

Pre

Energy Level [1-5]: 4

Sore Areas: None!

Yesterday: None :/

Environment: Indoors, muggy

Workout
Equipment: Treadmill, Jump Rope, Resistance Band
Work Time: 60:00

Treadmill

Minutes	Speed: MPH	Incline: %	Total Distance (mi)
0:00 - 3:00	6.5	3.0	~ .3
3:01 - 5:00	7.5	3.0	~ .55
5:01 - 8:03	8.5	3.0	1.0
Plyometrics + Toning Routine
0:00 - 3:00	6.5	3.0	~ .3
3:01 - 5:03	7.5	3.0	~ .55
5:03 - 8:05	8.5	3.0	1.0
Plyometrics + Toning Routine
Total: 16:08	7.46 [avg]	3.0 [avg]	2.0

Plyometrics + Toning
1) 3:00 Jump Rope

Minutes	Jump Type
0:00 - 0:30	Double-Foot
0:31 - 1:00	Butt Kicks
1:01 - 1:30	High Knees
1:31 - 2:00	One-Leg [:15/side]
2:01 - 2:30	Butt Kicks
2:31 - 3:00	High Knees

2) String Bikini resistance band workout

Exercise	Reps
Side Lifts	20/side
Bicep Curls	7 full, 7 bottom half, 7 upper half
Reverse Flys	20
Triceps Flys	20
Lat Flys	20

3) 25 Burpees - 10 Pushup + 10 Half + 5 Reptile

4) Ab Toning

Exercise	Reps
45° Bicycle Kicks	20
Bicycle Crunches	20
'Tornado' Leg Lifts	2
Plank + Leg Lift	1:00 [20 lifts]
Side Plank + Dip + Top Leg Crunch	10/side
Plank Up-Downs	10
Side Plank + Twist + Lower Leg Crunch	10/side
Plank Tucks	30

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 10:00

Day After
Sore Level [1-5]: 2
Sore Areas: Upper Back/Neck [probably unrelated]

Comments
At work early today so I didn't get as much sleep as I would have liked, but I'm not feeling too many adverse effects of this workout. Was definitely shaking throughout yesterday evening though. Next time I'm going to try to move a little quicker and fit in one more mile in the hour.

30:00 Row + Upper Body Tone [TIU]

Upper body workout is ToneItUp's String Bikini workout.

Pre

Energy Level [1-5]: 

Sore Areas: 

Yesterday:

Environment: indoors

Workout
Equipment: Rowing Machine, Resistance Band
Work Time: 40:00

Row
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:20
3:01 - 5:00	2:13
5:01 - 6:00	2:20
6:01 - 20:00	Repeat 3:00 - 6:00 x 4.5	4845
20:01 - 21:00	2:25
21:01 - 22:00	1:55
22:01 - 30:00	Repeat 20:00 - 22:00 x 4	6850
Total: 30:48	2:12 min/500m [avg]	7000

Arm bonus! With resistance band:

Exercise	Set 1 : Reps	Set 2 : Reps
Side Leg Lifts	20	20
Back Leg Lifts	20	20
Bicep Curls	7 full, 7 upper, 7 lower	7 full, 7 upper, 7 lower
Chest Flys	20	20
Tricep Flys	20	20
Lat Pulls	20	20

Post
Energy Level [1-5]:
Stretch Time: 
Total Time: 

Day After
Sore Level [1-5]:
Sore Areas:

Comments

CXWORX + Body Pump

STILL not feeling the workout love this week. What gives? All I want to do is go home and curl up with a book. Unfortunately, that's not going to make my abs any prettier, no matter how many veggies I eat. Sigh. I can't wait to get out of this slump. Thankfully my gym offers other people that are completely willing to kick my ass for me; off to BodyPump...

Apparently I had plans to keep track of my weights and 'go regularly', but that hasn't happened. But I'll still post them here, since I believe I changed them a bit as compared to last time. 

Pre

Energy Level [1-5]: 2

Sore Areas: Enh.

Yesterday: No exercise. Beer drinking.

Environment: Indoors.

Workout
Warmup: 5:00 Stationary Bike
Equipment: resistance band [orange], small barbell, plates: 5kg x4, 2.5kg x2, 1kg x2
Work Time: 90:00

CXWORX: 30:00, various core exercises
BodyPump: 60:00, full-body workout

Muscle Group	Weight [plates = total]	Increase/Decrease?
Warmup - All	2 x 5kg = 10 kg	no
Legs/Gluts	4 x 5kg = 20kg	Increase
Chest	2 x ( 5kg + 2.5kg) = 15 kg	no
Back/Hamstrings	2 x (5kg + 2.5 kg +1kg) = 17 kg	Increase
Biceps	2 x (2.5 kg +1kg) = 7 kg	Increase
Shoulders	2 x 5kg = 10 kg	no

Post
Energy Level [1-5]: 4
Stretch Time: 5:00
Total in-Gym Time: 2:00:00

Day After
Sore Level [1-5]: 1
Sore Areas: Upper back


Comments
Actually felt better after my workout - yay! Funny how that sometimes happens. Sometimes being the operative word. I know everyone's always like 'exercise is so good for your mood all the time yay!' but honestly, if it isn't a good workout, it isn't going to make me feel better. See: Monday's failure.

I also had a mini epiphany today. See, I always berate myself because I put weights on the bar that I can do no problem outside class, but then during class I'm lifting them and DYING. It's most noticeable during the bicep track -- I usually toss on the 5kg plates and try to power though, with running commentary in my brain along the lines of "5 kg per side, that's like 11 pounds per arm.  YOU CAN LIFT 11 POUNDS YOU WIMP. WHY ARE YOU DYING ALREADY? WE JUST STARTED! 11 POUNDS!!". And then today the instructor made an offhand comment about how excited he was about the brand-new weight set the gym just got in for the class and how the new bars might be a bit heavier than the old bars, and it hit me: THE BARS HAVE WEIGHT TOO. I don't know exactly how much, but they are solid metal so I wouldn't be surprised to learn its in the realm of 10 pounds or so. Which means my 11 pounds? Not 11 pounds! Probably more like 15 pounds! Which I have less trouble admitting will kick my ass after a minute of solid curling. Horray! As a result of my epiphany I downgraded the weight on the bar, and lo and behold I made it all the way through the bicep track. Who'da thunk it. So now my goal is to work back up to using the 5kg plates (and beyond)!

Upper Body/Core Lift

Well, given the back to back running workouts I did earlier this week, it's understandable that my legs are down for today's count. So instead I'm going to focus on an upper body and core lifting session.


My goal for today is to actually get through these '15 minute' workouts in 15 minutes. *Maybe* twenty. That way I have time for two! Both from Women's Health Big Book of 15 Minute Workouts. One steals it's monkier from none other than FLOTUS herself: the 'Michelle-Obama-Arms Workout. I'm wary of this workout because it uses machines, which I hate using because someone else is ALWAYS using them. So we'll see how it goes. 

Pre

Energy Level [1-5]: 3 - feeling lethargic today. Really want to go to trivia. Can't afford the time or the calories.

Sore Areas: Legs are exhausted

Yesterday: Light alcohol, Cardio

Environment: Indoors -- hot/humid

Workout
Equipment: dumbbells: 8, 10, 15; medicine ball; resistance band; step
Work Time: 36:30

Upper Body	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing Lunge + Cross Shoulder	10/side - 8lbs	15/side - 8lbs	15/side - 10lbs
Lateral Band Raise	10/side	10/side [black]	10/side [black]
Bicep Curls	10 - 15lbs	15 - 15lbs	15 - 15lbs
Step Walkovers	16/side	16/side	16/side
Standing V-Pull	15 - 25lbs	15 - 20lbs	15 - 20lbs
Cobra Pushups	10	10	10
Tricep Pushdown - Both Grips	15 - 30lbs [x2]	15 - 30lbs [palm down] 15 - 30lbs [palm down]	15 - 30lbs [palm down] 10 - 30lbs [palm up]
Time	7:30 [x2]	9:00	10:30

Abs	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Reverse Wood Chop	10/side - 15lbs [med ball]	10/side - 14lbs	12/side - 14lbs
Single Arm Lunge	10/side - 10lbs	16/side - 10lbs	12/side - 12lbs
Reverse Plank + Leg Lift	10/side	10/side [table] + 20 sec.	10/side [table] + 20 sec.
Single Arm Bent Over Row	12/side - 15lbs	12/side - 15lbs	12/side - 15lbs
Half Seated Leg Circles	12/direction	10/side	12/side
Plank Twists	10 [x3 sets]	10, 10, + 10 plank lifts/side	10 plank lifts/side x3 sets
Time	7:30 [x2]	8:00	9:00

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 50:00

Day After
Sore Level [1-5]: 2
Sore Areas: Upper Back

Comments
This was an interesting workout -- some things were too easy, some were too hard. A lot of modifications were made. Definitely need more weight next time on the both kinds of lunges, maybe the wood chop (med. ball choices are 14lbs or 18lbs) and maybe the bicep curls. I don't like using the resistance band because I don't know exactly how much resistance I'm putting on myself (depends on where I'm standing on the band), so I'll probably switch that out next time for dumbbells. My choices for the V pull were 20 or 27.5 pounds and 27.5 was too heavy -- I'll look harder next time for the little wights that get me to the in-between weights. The cobra pushups were surprisingly hard -- both sets needed a break before I got to 10. Same for the reverse plank; I felt like the muscles behind my knees were ripping every time I lifted my leg. So I went into a 'table top' position and lifted my legs instead, then added some time in the actual reverse plank. Loved the leg circles -- could really feel those working all kinds of ab muscles! And finally, I hated the plank twists -- my feet kept sliding back and I couldn't twist properly. So I subbed them out with side planks with a hip lift -- I think I'll keep those next time around.