Blogilates - Full Body Focus

I've stated on several occasions that Pilates isn't my thing. For one, I get the general impression that you need about 4 trillion accessories to even get started. Medicine balls and squishy balls and resistance rings and weighted bars and what the hell is that slidy-table thing? I can't even begin to figure out how that thing works. Too many cables. Pilates studios = terrifying.

However, another constant struggle in my life is to come up with new workouts that don't bore me to death. Personally, I can't come up with anything more imaginative that 'do some squats and maybe a bicep curl or something?' so I tend to look to others for workout inspiration. As a result, when one of the blogs I follow, The Skinny Confidential, gave a ringing endorsement of Cassy Ho and her Blogilates program, I decided to check it out. She's a certified Pilates instructor and Fitness magazine seems to think she's legit (like, Jillian-Michaels-level legit), so that was a good a reason as any to poke around.

Cassey designs short, modular, 4-7 minute mini-workouts that are meant to be combined into a longer sweat session. You can put them together yourself, but Cassey also designs a monthly workout calendar with suggestions for any given day. The workouts are free on YouTube, which isn't even the best part -- that would be the fact they're largely equipment free! No torture table for me, thankyouverymuch. They're also designed to be done in approximate the space a yoga mat takes up. No cost, no accessories, and virtually no gym (or living room) space needed -- sign me up!

I signed up for her newsletter and got access to her 'JaNEWary' calendar. I needed a strengthening workout, and 1/15 happened to be a 'Full Body Focus' day, so I rolled with it.

As I said, the modules are all free on YouTube, so I made a playlist with the videos for the day, carved out a little bit of floor space at the gym, and got to work!

Pre

Energy Level [1-5]: 4

Sore Areas: Back still hurts.

Yesterday: Zumba! No alcohol.

Environment: Indoors.

Workout
Warmup: Overrated.
Equipment: None!
Work Time: ???

JaNEWary Full Body Focus - 1/15

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

Day After
Sore Level [1-5]: 4
Sore Areas: Obliques, Quads, Hamstrings

Comments
I'm not going to lie -- I wasn't expecting much from this workout. I consider myself to be a fairly fit human being, so how hard could a couple of lunges and a plank be? Well, apparently, really fucking hard. I think it's the duration of the sets that's the killer -- it's not 'do 10 lunges', it's 'We're going to do lunges until whenever. Like 2 minutes? Maybe? Whatever. Keep going!!'

Truthfully Cassey is a little more chipper than I typically like in a trainer, but her workouts are no joke. I'm definitely going to try and fit in more of her workouts, especially on days when I have no motivation to think of anything myself. I like the idea of variety and hitting more neglected muscles -- squats are great, but they don't exactly tone my inner thighs.

Total Body Lift

First lifting session of the new year! Might be a disaster -- still really hurting from whatever injury I gave myself last week. But I'm going to try anyway, with a backup workout in my pocket if necessary.

I've done this workout before, but for the record it's from Women's Health's 'Big Book of 15 Minute Workouts' - titled 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Pain under left shoulderblade.

Yesterday: Beer. No workout.

Environment: Indoors.Relatively warm, for January!

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

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl One Leg Squat + Bicep Curl	15/leg - 12 lbs 12/leg - 15lbs	12/leg - 15lbs	15/leg - 15lbs Curls on alt. squats [15 curls total]
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	10/side - 15lbs [only 17 presses]	20/side - 15lbs Press on alt. squats [20 total]
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs 10 lbs	15/side - 10lbs	15/side - 10lbs
Plank + Front Raise	15/side [alt] - 5 lbs	15/side - 5lbs	15/side - 5lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	12/side - 12lbs	15/side - 12lbs
Stability Ball Crunch + Punch	15/side [alt] - 5 lbs	16 - 5lbs	16 - 5lbs
Time to Complete	15:00	?	?

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: 65:00

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

Comments
Looks like my gym got rid of the hex dumbbells -- so disappointed! My shoulders notice a big different between 10 and 15 pounds, let me tell you. So I had to alter reps a little bit, combined with the fact I couldn't find a few of the other accessories I needed (BOSU ball, where have you gone?), and my workout was a little different that I originally planned. I didn't quite make all of my sets as I wanted, but it was a decent effort for the first lift in a few weeks. Woke up sore the next day -- stairs were a challenge! Also have to remember to write down times so I know how long these things take.

DIstance Run

It's been a week now since I contracted the plague, so naturally I'm starting to feel guilty about slacking on the workout front. While I think I get major points for going at all, it's time to get over the excuses and get back up to speed.

It's currently a ridiculous 50 degrees outside (in JANUARY!), and since pup has been languishing at my mother's house for several months where I know he wasn't run at all, I'm going to use this opportunity to get in a rare winter run. 'Rare' because it had better be about 50 degrees for me to go outside -- I'm not so dedicated to running that I'll invest in or put on anything more than a long sleeve Underarmor in response to inclement weather. You will def not find me out there when it's anywhere near freezing -- I hate gloves and I hate running with my ears covered. Gives me earaches.

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Outdoors - warm! Surprisingly.

Workout
Equipment: none!
Work Time: 55:00
Distance: 4.5 mi.

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

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

Comments
It was 55 minutes from the time when I left my house to the time I got back inside. That includes the time it took to walk out to the street, walk the dog a block to get him prepped, the run, several doggie stops, lights, plus the several block walk at the end to cool down. When I take that into account, I don't feel so bad about running only 4.5 miles in 55 timed minutes [12 minute miles? I can do better than that...]. It was probably closer to 40 minutes or so. I hope. I really need to start remembering to set my running timer...

30:00 Incline Treadmill Walk

Feeling slightly less like death, but still nowhere near 100%. Everything hurts, but especially my back. I'm starting to wonder whether I did something to it, and it's not just sickness. Maybe when I rowed Monday? I don't know. Regardless, I wasn't feeling up to anything very intense today, so I decided to go with a incline walking workout. It's literally the one on the little paper thing at the top of all the incline treadmills in my gym. Claims to burn lots'a calories in a short amount of time. Hopefully it's not lying!

Pre

Energy Level [1-5]: 3

Sore Areas: none, really

Yesterday: No alcohol, no exercise

Environment: indoors

Workout
Equipment: Incline Treadmill
Work Time: 30:00

Treadmill:

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.5	9.0	~.17
3:01 - 13:00	3.5	21.0	~.76
13:01 - 18:00	2.5	30.0	~.97
18:01 - 28:00	3.5	21.0	~1.5
28:01 - 30:00	3.5	6.0	1.5

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 40:00

Day After
Sore Level [1-5]: I0
Sore Areas: None

Comments
The walking was actually harder than I expected, although it did feel like I was breathing icicles the entire time. I hate being sick -- hopefully I'll be 100% soon!

40:00 Stationary Bike

Felt like death today -- I think boyfriend brought the plague to me from somewhere. Struggled through work, couldn't even think about doing any real work at the gym. Instead, I ended up on a stationary bike with a magazine. Powered through 40 minutes, on the 'fat burn' setting. Don't know if it means I'm out of shape or not, but it took very little resistance to keep my heart rate at 168. Oh well, something's always better than nothing!

Pre

Energy Level [1-5]: 2

Sore Areas: none, really

Yesterday: No alcohol, no exercise, hangover recovery day

Environment: indoors

Workout
Equipment: Stationary Bike
Work Time: 40:00

Row:
Level: 8

Minutes	Heart Rate (BPM)	Total Distance (mi)
0:00 - 40:00	avg: 168	14.5

Post
Energy Level [1-5]: 2
Stretch Time: 0:00
Total Time: 50:00

Day After
Sore Level [1-5]: ?
Sore Areas: Still have plague. EVERYTHING hurts.

Comments

12:00 Run + 12:00 Bike + 12:00 Row + 12:00 Incline

Almost a new year! And with it, the end of the indulgence of the past few weeks comes into sight. I know there will be tons of drinking tonight and tons of nothin' tomorrow, so I hit it hard at the gym. 4 machines, about 12 minutes each, lots of intervals!

Pre

Energy Level [1-5]: 5

Sore Areas: none, really

Yesterday: No alcohol, no exercise, 12 hour car ride

Environment: indoors

Workout
Equipment: Treadmill, Rowing Machine, Stationary Bike, Incline Treadmill
Work Time: 48:00

Treadmill:

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.5	3.0 [3:01 - 4:00] 2.5 [4:01 - 5:00]	~.55
5:01 - 6:00	9.0	2.5 [5:01 - 5:30] 2.0 [5:31 - 6:00]	~.7
6:01 - 6:30	10:00	2.0	~.78
6:31 - 9:30	6.0	2.0 [6:31 - 8:00] 3.0 [8:01 - 9:30]	~1.08
9:31 - 11:30	7.5	3.0 [9:31 - 10:30] 2.5 [10:31 - 11:30]	~1.33
11:31 - 12:30	9.0	2.5 [11:31 - 12:00] 2.0 [12:01 - 12:30]	~1.48
12:31 - 13:00	10.0	2.0	1.56
Total: 13:00	7.23 [avg]	2.62 [avg]	1.56

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:33
3:01 - 5:00	2:13
5:01 - 6:00	2:03
6:01 - 6:30	1:50-	1460
6:31 - 9:30	2:33
9:31 - 11:30	2:13
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	2930
Total: 13:00	2:13 [avg]	2930

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	73
3:01 - 5:00	83
5:01 - 6:00	98
6:01 - 6:30	110+	1.85
6:31 - 9:30	78
9:31 - 11:30	88
11:31 - 12:30	98
12:31 - 13:00	110+	3.8
Total: 13:00	~85 [avg]	3.8

Incline Treadmill
Speed: 3.5mph

Minutes	Incline: °	Total Distance (mi)*
0:00 - 3:00	9.0
3:01 - 5:00	15.0
5:01 - 6:00	21.0
6:01 - 6:30	24.0
6:31 - 9:30	9.0
9:31 - 11:30	15.0
11:31 - 12:30	21.0
12:31 - 13:00	24.0	.87
Total: 13:00	580m [vert]	3.8

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: ?
Sore Areas: Too hungover to tell, also contracted plague. EVERYTHING hurts.

Comments
Work up new years day hungover, as per the standard, but also having come down with the plague. Suffice it to say, I felt like death. Don't know if this workout had anything to do with it, but I'd like to think maybe yes? Either way, torched calories like a champ! [I hope... as soon as I get my FuelBand back I'll know for certain]

20:00 Jump Rope + Total-Body Circut

So apparently, when I don't write down what I'm doing, I tend to do the same workouts over and over. I can't tell you how many times I've done my two standard stationary bike/treadmill workouts these past weeks, but it's waaay too many. Yes, they're tried and true and I know they get the job done, but they also make me Bored. And when I get Bored, I resent having to go to the gym at all and end up eyeing the ellipticals because if I use those, I can probably take out a good chunk of my book while 'working out' and it still counts because something >> nothing, right? ...right?

So I'm trying to find more workout inspiration between the holidays. I'd love to find more entertaining things to do at my gym that don't require much planning on my part, but my Gold's is fairly bare-bones and I can't stand the cheerleader that runs 'Body Aerobics'. Yes, I could get up at 5 AM the one day a week they offer Zumba, but let's be honest, that's not going to happen. Instead I'm turning to the interwebz to motivate me. I'm hoping I can change it up enough to keep myself entertained and not-fat through the dark hours of winter [true story: sunset at 4:47, approximately 73 minutes before I'm allowed out of my cage].

This workout was inspired by this one by the Fitnessista. I kept her idea of the jump rope/circuit combo, but I'm putting a jump rope session between each circuit instead of just after the first one - it should go jump rope [8 minutes], circuit 1, jump rope [6 minutes], circuit 2, jump rope [6 minutes], circuit 3(, jump rope [6 minutes]? Maybe if I'm not dead). I also changed up the exercises a bit to hit more muscle groups.

Here's to hoping there will be enough floor space today to use the jump rope!

Pre

Energy Level [1-5]: 4

Sore Areas: none. 

Yesterday: No alcohol. No exercise. Lots of sitting on an airplane.

Environment: Indoors.

Workout
Equipment: kettlebell - 20lb; dumbbell - 20lb, 15lb; jump rope
Work Time: 20:00+

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Jump Rope	:15/:15 x16/12/12 rounds	:20/:10 x 16	:20/:10 x 12	:20/:10 x 12
1. Kettlebell Swings	15 - 20lbs [KB]	15 - 25lbs	15 - 25lbs	15 - 25lbs
1. DB Squat + Overhead Press	12 - 20lbs [DB]	12 - 20lbs	12 - 20lbs	12 - 20lbs
1. Standing Oblique 'Crunch'	20 - 15lbs [DB]	20 - 20lbs	20 - 20lbs	20 - 20lbs
2. DB Row	15 - 20lbs [DB]	15 - 20lbs	15 - 20lbs	15 - 20lbs
2. 1-Leg DB Deadlift	12/side - 15lbs [DB]	12 - 15lbs	12 - 15lbs	Standing Deadlift 15 - 20lbs
2. Overhead Tricep Press	12/side - 15lbs [DB]	12 - 15lbs	12 - 15lbs	12 - 15lbs
3. Pushups	12	12	12	12
3. V-up Situps	15	12	12	12
3. Opposite Weight Lunges	10/side - 15lbs [DB]	10/side - 15lbs	10/side - 15lbs	10/side - 15lbs

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

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

Comments