10:00 Jump Rope + 26:00 Bike + Tone

Aiming for a version of ToneItUp's Jump Your Heart Out workout!

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment:

Workout
Work Time: ~50:00

Equipment: Jump Rope

Minutes	Jump Type
0:00 - 3:00	Warmup - Side/Side, Slow
<BREAK>	Side Lunges - 15/side
3:00 - 4:00	:30 Butt Kicks, :30 High Knees
<BREAK>	Plank + Leg Lift - 1:00
4:00 - 5:30	:30 Left, :30 Right, :30 Two Foot
<BREAK>	Squats - 20
5:30 - 7:30	:30 Two Foot, :30 In-Out, :30 Side-Side, :30 Scissor Jump
Total: 7:30

Equipment: Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	80
3:01 - 5:00	90
5:01 - 6:00	95
6:00 - 6:30	105+	2.06
<BREAK>	Pushups - 12 Pike Pushups - 12 Tricep Dips - 12	✔
6:31 - 9:30	80
9:31 - 11:30	90
11:31 - 12:30	95
12:31 - 13:00	105+	+ 2.03 = 4.09
<BREAK>	Beetle Situps - 15 x 8lb Russian Twists - 30 x 8lb Leg Lifts + Reverse Crunch - 10	✔
6:31 - 26:00	Repeat 6:31 - 13:00 + <BREAK> x2	+ 2.03 = 6.12 ✔ +2.06 = 8.18 ✔
Total: 26:00	3:11 min/mi	8.18 mi.

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

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

Comments
What a frigging disaster. I was doing great until about 6 minutes into the jump rope when my boobs were like 'remember how this isn't a high impact sports bra? BECAUSE WE DO! FEEL THE PAIN!'. Ooft. Then I got on the bike and my knee was not pleased. I'm not sure what I did to it, but I noticed it being weird earlier this week too. Hope it's nothing serious. Bleh. Moral of the story is I feel like I was bouncing around today getting nothing accomplished, but I guess I did do some good? 8 miles isn't that shabby, after all. Maybe I can do something tomorrow, although I'm very excited for Fancy Brunch so maybe not. Then off to the ballet!

30:00 Run + Upper Body

I'm feeling very fall today. Meaning, all I want to do tonight is go home, cook something awesome, preferably involving pumpkin or apples (or Brussels sprouts), open a bottle of red wine and cuddle under a blanket. Unfortunately, it's Thursday. Which means I've got to go to the gym, should probably fold some laundry, and will likely get home so tired I throw together a sandwich for dinner. So glamorous, right? I did see a mushroom quinoa recipe earlier today I might try if I get ambitious, but most likely I'm looking at tuna and an apple for dinner (not together. more in the 5th-grade-brown-bag lunch kind of way). But first I must slog towards the gym.

I was going to try to run outside today, but it had to go and get all cold on me, so pibbt to that. I'm going to instead try a new treadmill workout -- adapting my 5:00/:20/:10 system I typically use on the bike and see if it translates to a treadmill. Can't see why it wouldn't, right? I might be dead by the end, but we'll see. I'm going to throw in some upper body toning between sets as well, and probably end with some ab work since those are the only muscles that don't currently ache. Even though I did extra ab work Monday and today is upper body day. Harumph.

Pre

Energy Level [1-5]: 2.5

Sore Areas:Shoulders, upper back, lower back

Yesterday: Kickball?

Environment: indoors

Workout
Equipment: Treadmill, Dumbbells [12 lbs]
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~.32
3:01 - 5:00	8.0	3.0	~.59
5:01 - 10:00	10.0 [:20] 0.0 [:10]	3.0	1.40 [~1.12 after breaks]
10:01 - 12:00	3.5	3.0	1.55 [~1.27 after breaks]
12:01 - 15:00	7.0	3.0	~1.90 [~1.62 a.b.]
15:01 - 17:00	8.0 [0.0 - :10]	3.0	~2.16 [~1.86 a.b.]
17:01 - 22:00	10.0 [:20] 0.0 [:10]	3.0	3.0  [~2.42 a.b]
22:01 - 24:00	3.5	3.0	3.13 [~2.55 a.b]
24:01 - 27:00	7.0 [0.0 - :10]	3.0	~3.48 [~2.88 a.b.]
27:01 - 29:00	8.0 [0.0 - :10]	3.0	~3.74 [~3.12 a.b]
29:01 - 34:00	10.0 [:20] 0.0 [:10]	3.0 [1:00] 2.5 [1:00] 2.0 [2:00] 1.5 [1:00]	4.6 [~3.7 a.b.]
34:01 - 36:00	3.5	1.5	4.75 [~3.85 a.b.]
34:00	8.11 mph [~6.53 mph a.b.]	2.88	4.75 [~3.85 a.b.]

Upper body lift - 12lb dumbbells

Exercise Name	Set 1	Set 2	Set 3
Upright Rows	15	15	15
Bicep Curl + Overhead Press	15	15	12
Bent-Over Row + Tricep Kickback	15	12	12

*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: 65:00

Day After
Sore Level [1-5]: 3
Sore Areas: Traps, Shoulders

Comments
Whew - I made it through! Mostly. I had to improvise a bit since when I went to nab the 12 pound weights and bring them to my treadmill they were missing, so instead of supersetting the toning into the running I inserted some walking and threw the toning afterwards. Not my ideally efficient way to do things, but it worked and I wasn't in a hurry.

I had to take some extra breaks as I was running because this was harder than I expected it to be. I don't often spend a lot of time running at a single pace on the treadmill (if I want to just RUN I'll go outside), but I didn't think distracting myself for 3 minutes was going to be as hard as it was. And the sprints were killer. I was a little disappointed with the actual distance I traveled though - the treadmill made it look impressive, but once I factored in the 1/3 of the time I spent not running that mileage dropped real quick.

Definitely sore today, definitely plan on doing this workout again!

Blogilates - Upper Body

I spent a solid two hours explaining to my sister about how surprisingly effective Pilates is as a workout while we were drinking last week, so I've got to continue putting my muscles where my mouth is. I've decided that if I manage to work out 5 times a week, I can do upper body one day, lower another, cardio twice (maybe with toning!), and maaaaaaybe a plyometrics workout. Abs I'm going to try and fit in whenever I have cardio days, because those need the most work. Well, abs and triceps. And whatever the areas around the bra band are. And... probably some other stuff. More cardio!

Originally I had planned to do some lower body lifting today, but I'm sorer that I thought from yesterday's extravaganza so I'm switching lower and upper body days.

Pre

Energy Level [1-5]: 2

Sore Areas: Hamstrings/Quads

Yesterday: Bike + Tone

Environment: Indoors. Barefoot! Need to vacuum again. Gross.

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~45:00

Blogilates - Bikini Blaster 7: Back & Shoulders
Blogilates - Arms on Fire
Blogilates - Never Ever Getting Back Together
Blogilates - Primadonna Pushup Challenge

Blogilates - Backless Dress Workout

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

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

Comments
This was my attempt at getting through the workout regime for Oct 10, but I got to the primadonna challenge and it was like NOPE, NOT GOING TO HAPPEN. So I subbed in the backless dress w.o. instead, which is super easy and one of my favorites. Still makes you burn though!

Again, I didn't get in an ab work today. Fail whale! I need to fit that in since I haven't done it in for-ev-er. Tomorrow it shall be done! Even if I have to do it in the morning. Ick.

Blogilates - Upper Body/Abs

Pre

Energy Level [1-5]: 3

Sore Areas: LEGS! Lower back. Weird direction changing muscles. 

Yesterday: Tabatta/Indoor soccer.

Environment: Indoors. Barefoot! Need to vacuum...

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~45:00

Blogilates -Plank Workout for Arms & Abs
Blogilates - Bikini Blaster 7: Back & Shoulders
Blogilates - Playa Del Plank
Blogilates - Muffin Top Meltdown

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

Day After
Sore Level [1-5]: 2
Sore Areas: Legs, lower back

Comments
Sadly, nothing upper-back or ab-like hurt from this workout, so I'll have to change it up again next time. Legs are still killing me from that game though!

Also I really need to invest in multiple dumbbells - even some of the simpliest moves, when done for 3 minutes nonstop, are impossible with as little as 10 pounds. I'd really like some 7.5 and some 12.5, with 15s for 'heavy' stuff. Any heavier and I should be at the gym.

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.

Blogilates - Arms/Abs/Inner Thighs

I was going to do this at the gym, but then boyfriend fell asleep on the couch and I didn't want to wake him. Since I had Places To Be later, I just did this at home.

Pre

Energy Level [1-5]:

Sore Areas:

Yesterday:

Environment: Indoors. Barefoot.

Workout
Warmup: 
Equipment: None!
Work Time: ~45:00

Blogilates - Spring Fling 1: Toning
Blogilates - Tricep Toner
Blogilates - Abs on Fire
Blogilates - Inner Thigh Insanity

Post
Energy Level [1-5]: 
Stretch Time: 0:00
Total in-Gym Time: 0:00

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

Comments

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

Blogilates - Upper Body

Uggggh so it begins.... baseball season that is. Boyfriend has season tickets, which means we spend a lot of time at the park. And while I love a day at the ballpark as much as the next beer fan, according to last year the season tends to spell disaster for my workout schedule and my eating habits (and my wallet, but that's a whole other story). Which is a terrible one-two anti-health knockout. Especially on those days where we buy tickets 3 minutes before the game starts. So this year I'm trying to do things differently! By getting up early and working out and making sure to be extra-super healthy throughout the day.

Anyone that knows me even slightly will tell you that I am not really a morning person. Yes, I'm awake the second I get out of bed and ready to be productive about 8 seconds after that, but actually removing covers and putting feet on the floor is So Hard. It's always too cold out there, or I'm tired, or I've already overslept a little and now there clearly isn't enough time to do ANYTHING but sleep for another half hour, or one of a zillion other probably really good excuses. However, I also have to be in a wedding next week and actually look good in pictures, and that's motivation enough for the next dozen days or so. I'm hoping after that it'll just be no big thing.

Since this is pretty much my first (maybe third) time getting up and immediately attempting to sweat, I kept it on the easy side and did an upper body Blogilates routine. No jumping up and down, no fear of pulling a hamstring because I've been lying prone the 8 (ok like 6, so sure me) hours immediately previous, no gym shoes. Just some lying on the floor, a whole hell of a lot of pushups, and hopefully some calories burned.

Pre

Energy Level [1-5]: 3 - it's really far too early for this.

Sore Areas: Enh...my obliques I think.

Yesterday: Cardio!

Environment: Indoors. Barefoot.

Workout
Warmup: Some pike-down walking pushups, some squats and some lunges. Feel that blood flow!
Equipment: None!
Work Time: ~45:00

Blogilates - Bikini Body 2 for Arms/Back
Blogilates - Primadonna Pushup Challenge
Blogilates - Back Attack!
Blogilates - BEBE SPORT Bridal Bootcamp for Sexy Shoulders
Blogilates - Backless Dress Workout

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

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

Comments
OK! That wasn't actually super horrible! I'm awake! Done with my workout for the day! Bring on the BEER! Wait, I have to go to work first? Lame.

Upper back is already tired and it's not even tomorrow yet. Maybe I DID actually do something!

26:00 Row + Upper Body Lift

Going to give my legs a rest from all the jumping up and down today and go back to a normal cardio workout. Maybe I'll see some improvement from last time that I can attribute to the jumping about? Maybe? Who knows! But I'll be back in my own familiar gym so at the very least it'll be better than yesterday. Progress.

Pre

Energy Level [1-5]: 3

Sore Areas: Quads

Yesterday: Jumping. Alcohol.

Environment: indoors

Workout
Equipment: Rowing Machine
Work Time: 48:00

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:15
5:01 - 6:00	2:00
6:01 - 6:30	1:50-	1450
6:31 - 26:00	Repeat 0:00 - 6:30 x3	2905 4360 5810
26:00 - 28:00	3:00	6000
Total: 35:00	2:14 [avg]	6000

Upper Body Lift:

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Standing V-Raise	15 - 10lbs	15 - 10lbs	Front/Side Raise: 15 - 10lbs  V-Raise: 5 - 10lbs
Shoulder Press	15 - 10lbs	15 - 10lbs	Bicep Curl + Shoulder Press: 15 - 10lbs
Rotating Tricep Kickback	15/side - 10lbs	15 - 10lbs	15 - 10lbs
Pike Walk + Pushup	10	10	10
Airplane Extensions	15	15	15
Crescent Lunge + Row	20/side - 10lbs	20 - 10lbs	20 - 10lbs
T-Pushup	5/side	5/side	5/side
Total time	7:30 [x2]	9:00	9:30

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

Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 70:00

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

Comments
Well, I did do a bit better than I typically do on the row, so maybe that is progress? But I did feel like I got tired more quickly than usual, so maybe I was just pushing too hard too early, which I've been known to do. So... jury's still out on the cardiovascular benefits of jumping about.

15:00 Upper Body Lift + 35:00 Run

So I'm trying a new thing, we'll see if it sticks. *If* I have the time (and some days that's a pretty big if), I'm going to try and sneak in 10-15 minute muscle-specific lifting sessions before my cardio workouts. Arms or abs, most likely. Maybe back.

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

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

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.

Upper Body/Core Lift

Seems like I can't help but fall behind on updating! The past couple of weeks has been hard -- my landlord has decided to sell the house I'm in, so between trying to find time to see new places for me (and dog. and boyfriend) and having to be home for the realtor to 'contain the beasts' (dogs), stress has been through the roof. I've been exercising, posts have been accurate, they might just have been posted two or three days late. This is my attempt to rectify the situation.

Today I think I'm going to stick to a basic upper body/core workout. Between the run I did yesterday (on top of the miles and miles I walked around on Saturday) and the cold I seem to be fighting off (who gets sick in July? Seriously, body? There's no one else to catch anything from!) my legs are shot and everything just aches. So I'm going for a something > nothing workout, hopefully I'll be more on top of my game later in the week. My kindle refuses to load, so I'm just going to use the same workout I did here. It's from Women's Health, and hopefully I'll finish faster this time around.


Pre

Energy Level [1-5]: 2 - sick, tired, 

Sore Areas: Legs are exhausted

Yesterday: One beer, cardio

Environment: Indoors -- not terrible!

Workout
Equipment: dumbbells:10, 17.5; medicine ball; step
Work Time:

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 - 10lbs
Lateral Raise	10/side - 10lbs
Bicep Curls	10 - 17.5lbs
Step Walkovers	16/side
Standing V-Pull	15 - 25lbs
Cobra Pushups	10
Tricep Pushdown - Both Grips	15 - 25lbs [x2]
Time	7:30 [x2]

Abs	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Reverse Wood Chop	10/side - 18lbs [med ball]
Single Arm Lunge	10/side - 10lbs
Reverse Plank + Leg Lift	10/side
Single Arm Bent Over Row	12/side - 17.5lbs
Half Seated Leg Circles	12/direction
Plank Twists	10 [x3 sets]
Time	7:30 [x2]

*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

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.