Total Body Tone [TIU]

Today's workout is mostly based on ToneItUp's 'Triathlon Training' workout. I'm super bummed I won't be participating in my own yearly triathlon this year due to scheduling nonsense (and expenses), but I can still train like I am, right? Right.

Pre

Energy Level [1-5]: 3

Sore Areas:

Yesterday: 

Environment: 

Workout
Equipment: Dumbbells [15 lbs], Balance Ball
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Squatted Row	15	15	15 [Squat + Overhead Press]	15 [Squat + Overhead Press]
Deadlift + Bicep Curl	15	15	15	15
Balance Ball Chest Press	15	15	15/side [alternating]	15/side [alternating]
Balance Ball Hamstring Curl	15	15	15	15
Balance Ball Plank-Ups	10	10	10	10
Bridge Calf Raises	15	15	15	15
Opposing Leg/Arm Table Crunch	15/side	15/side	15/side	15/side
V-Ups	10	10	10	10
Russian Twists	15/side	15/side	15/side	15/side
Leg Lifts w/Scissor Kick	10	10	10	10
Crunch Pulses	30	30	30	30
Side Plank Reach-Throughs	15	15	15	15
Tricep Dips	15	15	15	15

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

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

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

Comments

Quick Total Body Lift

Such a fun weekend! It was my mom's birthday, so my sister and I joined her in Minneapolis to watch the baby sister's Cyclone gymnasts team take on the Golden Gophers. They lost, sadly, but there was some mad home court advantage going on -- 9.8s being out given to the Minnesotans like candy. Bah humbug.

But it was a most excellent weekend regardless -- saw the fam, had some good food and good wine, and a most excellent frittata Sunday morning. Middle sister and I even got in a bit of a workout Sunday morning -- she was curious as to this Blogilates thing I've been following, so we did a couple videos together. Pajama exercise for the win!

As usual after a decadent weekend I'm eager to get back to the gym and get back on track. Unfortunately, as always after an out-of-town weekend I have 6 million (margin of error: 3%) domestic chores to take care of. I'm out of clean clothes, there's no food in the house, and whatever my dog shredded all over the carpet needs to be vacuumed up (I think it was a cork... maybe a bone... possibly both). Not to mention the disaster in the kitchen or the 6 days of snow detritus that's been tracked across the floor. So... instead of a real workout, I'm going to take care of business and slip in this strength training quickie. I'll save the origin story for another time, but it's mostly a custom job that I use to supplement cardio sessions when I'm falling short on lift days or, on days like today, when I want to do something good for me but don't have a lot of time.

Pre

Energy Level [1-5]: 4

Sore Areas:  None! A little stiff from the 5 hours I spent on a plane yesterday (thanks for the delay, Mother Nature) but nothing major.

Yesterday: Brunch. 5 hours on an airplane.

Environment: indoors -- weather can't decide what it wants to do. It might be slushing? Freezing rain? Who knows.

Workout
Equipment: none
Work Time: ~20:00

	Chest [reps]	Legs [reps]	Abs [reps]	Back [reps]
Round 1	Pushups [14]	Squat + Kick [28]	Stability Ball Situps [28]	Bent-Over Row [28 x 10lbs]
Round 2	Pushups [20]	Side Lunge [20/leg]	Side Plank + Toe Tap [20/side]	Upper Body Supermans [40]
Round 3	Pushups [16]	Alt. Front Lunge [16/leg]	Plank + Leg Lift [16/leg]	Standing Shoulder Blade Squeeze [32 x 10lbs]
Round 4	Pushups [16]	Sumo Squat [32]	Russian Twists [32]	Lower Body Supermans [40]
Round 5	Pushups [22]	Low-Half Squats [6 sets of 8]	Mountain Climbers [50]	Combo Supermans [50]

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

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

Comments

Total Body Lift + 15:00 Incline Treadmill

Still a little sore from the Pilates workout I tried Tuesday -- guess it does work after all! Especially for those tiny muscles I typically miss during straight lifting sessions -- inner/outer thighs, stuff like that. I'm going to have to start working more of these in.

Woke up feeling like death today. We had week 1 of my new 'game-show' trivia league yesterday and I was Not Impressed by the bar food, which led to drinking on an empty stomach. Rookie mistake. It then led to a late-night visit to one of the more expensive restaurants in the immediate area, a huge steak, mashed potatoes, and sweet potato fries. No regrets! Well, ok, maybe a few. Probably should have saved some leftovers for the pup.

ANYWAY, I'm revisiting a workout from the Women's Health book of 15-minute workouts. Last time I did this workout, I was also coming off of a night of excessive drinking, so I'm not expecting my best work today. But at least I know I'll get through it!

Pre

Energy Level [1-5]: 3

Sore Areas: Inner thighs, Butt

Yesterday: Beer, No exercise

Environment: Indoors

Workout
Equipment: dumbbells - 10lb, 15lb, 40lb [x1]; stability ball
Work Time: 41:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Squat + Overhead Press	15 - 15lbs	15 - 15lbs	15 - 15lbs
DB Pushup + Row	10 - 10lb  12 pushups + 12 rows - 15lbs	12 + 12 - 15lbs	6 + 12 - 15lbs
Reverse Lunge + DB Curl	15/side [alt] - 10lbs	15/side - 10lbs	15/side - 10lbs
Tricep Crab Dip + Leg Raise	15/side	10/side	20 - no leg raise
Sumo Squat	15 - 40lb	15 - 40lbs	15 - 40lbs
Lunge + Side Raise	15/side [alt] - 10lbs	15/side - 10lbs	1-Leg Bent Rows: 15/side
Pushups	12	12	12
Stability Ball Mountain Climbers	30	30	30
Total time	7:30 [x2]	13:00	13:00

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

Cardio Bonus:
Equipment: Incline Treadmill
Speed: 3.0 MPH

Minutes	Incline: ° [time]	Total Distance (mi.)*
0:00 - 2:00	9.0
2:01 - 3:00	12.0
3:01 - 4:00	15.0
4:01 - 5:00	18.0
5:01 - 6:00	21.0
6:01 - 7:00	24.0
7:01 - 8:00	21.0
8:01 - 9:00	18.0
9:01 - 10:00	15.0
10:01 - 11:00	12.0
11:01 - 12:00	9.0
12:01 - 15:00	6.0	.75 mi; 509 m vertical

Post
Energy Level [1-5]: 3
Stretch Time: 10:00
Total Time: 

Day After
Sore Level [1-5]: 2
Sore Areas: Butt, Hamstrings


Comments
I switched out the lunges in the last set because I felt like I wasn't hitting my hamstrings enough with the other moves, and lo and behold what do I do? Come thisclose to pulling one of said hamstrings. Good job me. So that's why I added the slow cardio on the incline -- wanted to work the muscle just a little but not put too much strain on it. Hopefully it'll be better soon!

Spartacus Workout

Well, I've been bad this week. Time to pay the price. But, hey, at least I had fun!

So it's very rare that I repeat a workout as often as I've done this one, but I really enjoy it! 30 minutes, in, out,  on my way. I'm going to slightly modify it today -- I'm going to concentrate on making my split jumps deeper, more like lunges, so I'm aiming for fewer of them. I'm also getting rid of the lunge + twist, since I can't seem to do that with anything even remotely approaching speed, in favor of some reverse wood-chops. Same twisting motion, similar leg work, but I might be able to do them faster. We'll see.

Pre

Energy Level [1-5]: 3

Sore Areas: Back? From working, not working out, most likely. Stupid desk job...

Yesterday: Alcohol, no exercise.

Environment: indoor - ? I haven't been outside today.

Workout
Equipment: dumbbell: 25 [x1], 15, 10 [hex]; medicine ball
Work Time: 32:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Goblet Squat	20 - 25lbs [DB]
Mountain Climber	100
Single Arm DB Swing	10/side - 15lbs [DB]
T-pushup	10 - 10lbs [hex DB]
Split Jumps	40
DB Row	30 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	10/side - 15lbs [DB]
Reverse Woodchop	12/side - 20lbs [MB]
Explosive Overhead Press	20 - 15lbs [DB]
Swiss Ball Rollout
Swiss Ball Russian Twist
Plank + Opposite Lifts
Prone Cobra
T-Plank L
T-Plank R

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

Post
Energy Level [1-5]: 4
Stretch Time:  10:00
Total Time: 55:00


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

Comments
I got to the gym and opted to change this workout slightly. Instead of doing 3 sets of the lifts and one set of abs, I added the 6 minutes of abs to the bottom of the workout and did 2 sets of 16 minute intervals. I was kind of in a hurry, and for some reason 2 sets of 16 minutes seemed like a better idea than 3 sets of 10 minutes + 6 additional minutes. Those 4 minutes I saved really helped... probably...

Total Body Lift

Slowly getting over the travel sluggishness - a full night's sleep always helps. Today's goal is to workout then get back into the kitchen -- as much as I love restaurants and frozen pizza, I'm anxious to refill my fridge with leftovers!

Today's workout is one I took from Women's Health -- specifically from their 'Big Book of 15 Minute Workouts'. Maybe I'm slow, but none of their lifting sets has ever taken me 15 minutes. Too much weight, perhaps? Or maybe I'm just lazy? Regardless, I have a vague recollection of this particular workout being a hamstring killer, but we'll see how I feel in the morning. This is the 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper Back

Yesterday: No Alcohol! Cardio.

Environment: Indoors. HUMID.

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: box, BOSU, stability ball, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 40:30

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl	15/leg - 12 lbs	15/leg - 12 lbs	15/leg - 12 lbs
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	15/side - 15 lbs	13/side - 15 lbs
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs	15/side - 12 lbs	12/side - 12 lbs
Plank + Front Raise	15/side [alt] - 8 lbs	12/side - 8 lbs	11/side - 8 lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	15/side - 14 lbs	15/side - 14 lbs
Stability Ball Crunch + Punch	10/side [alt] - 8 lbs	12/side - 8 lbs	10/side - 8 lbs
Time to Complete	15:00	15:30	20:00

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	Straight Arm Plank + Leg Raise
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Straight Arm Plank
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total in-Gym Time: 1:05:00

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

Comments
Full disclosure -- it may look like I exceeded my goals for those lunges, but I was actually aiming to do 15 on each side because I can't read my own handwriting. So in my brain its a yellow box.

Also: I have no idea how anyone expects to get that done in 15 minutes. They must be using 3 pound weights. Which, from the pictures I'm looking at, is probably true. I also think this workout has too many accessories -- ball, bosu, box, dumbbells AND medicine ball? This is why I don't do Pilates...