Blogilates - Cardio

Happy National Back to Work day! Is that really a thing? Probably not. Otherwise every Monday would be national back to work day, and that would be depressing. Or maybe it would make it more exciting? I don't know. At least I'm not back yet! BF and I took advantage of the long weekend to put in some face-time with his parental units in Nashville. We did some cool things - had a nice dinner at Opryland Hotel (fun fact: they make the staff use underground tunnels to get around because apparently seeing people working ruins vacations) and saw a show at the Grand Ol' (Old? Ole?) Oprey. The show was entertaining, for all that I didn't recoginze a single one of the performers. It's an interesting gig they have going there - apparently there's a show every Saturday (along with some Tuesdays and Fridays) with different acts every week. As a performer you have to be invited to perform there once, which gets you into 'the club' so to speak (I bet they have jackets...), and after that if you're in town you can just kind of show up and do your thing. It's also broadcast on the radio, complete with old-timey radio commercials and the radio guy doin' his thing on the side of the stage.

Sunday we took the time to wander downtown Nashville and do a little shopping (I was very tempted by a buy-one-get-two-free deal at one of the boot stores. Not because I actually want cowboy boots, but because that seems like a steal!) before bar-hopping around the 'honky tonks'. I quite enjoyed the live music coming from EVERYWHERE - almost every bar had a live act of some type. I'm typically not a live music fan because I have an issue with absurdly high volume levels, but I had a good time regardless. We managed to end our bar crawl at an English pub (no idea how we found this place) which had AMAZING fries (chips!) covered in Parmesan cheese and deliciousness. It was a perfect drunk-oclock snack.

Sadly, Labor Day weekend is now over, but I'm immensely grateful that I took an extra day off. After driving for 11 straight hours yesterday I"m in no mood to go sit at my desk and deal with emails. Something I can do today? Get back into a semblance of a workout routine! Going to start slow with some light(ish) cardio and get back into it hard tomorrow. BF was supposed to go to the gym with me today but he's napping instead so a home workout it is! This is the 9/3/2013 Blogilates workout.

Pre

Energy Level [1-5]: 3

Sore Areas: Lower back - too much driving

Yesterday: 11 hours in the car... gross...

Environment: Indoors

Workout
Warmup: 
Equipment: Dumbbells [10 lb]
Work Time: ~35:00

Blogilates - 100 Workout
Blogilates - Pick-Me-Up Quickie Workout
Blogilates - 20/20 Workout [printable]
Blogilates - Till the World Ends Workout
Blogilates - Legs for Days Cardio Ballet Challenge

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

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

Comments
That was harder than I expected it to be! Good job Cassie. The 20/20 was especially hard - I could.not.do the tuck jumps, so I substituted squat jumps instead. Something about my quads just was not having anything to do with tucking in mid-air. Also, full confession: I split the 20 burpees into two sets of 10, the first done in the burpee place in the workout and the second at the end. At least they got done! I didn't much care for the ballet challenge though - I didn't feel like I was doing much of anything until I started lunge jumping. Next time I think I'll sub in a different video.

15:00 Run + 15:00 Abs [P&I]

BF and I are on our way to Nashville to visit his parents, so this morning's workout was a quickie in the hotel gym. We have about 7 hours of driving still ahead of us and we slept in a little later than we would have liked, but didn't want to sit so long without getting SOME sort of sweat session in. Especially considering we're going to have a huge steak dinner later tonight. There will probably be mashed potatoes involved. And deep fried things, since, you know, the south.

Ab workout is from Pumps&Iron, although I modified it from a 9 x :30 work period + :30 rest to a 12 x :20 work/:10 rest format. It's a little less 'work' time, but it takes me almost that long to re-arrange myself from one exercise to another so I don't think I'm losing much. EDIT: I just realized this also makes it longer, since apparently I'm no good at the maths. Whoops. Oh well, no one ever complained about exercising more, right? Probably?

Pre

Energy Level [1-5]: 3

Sore Areas: Lower back

Yesterday: Row/Tone

Environment: Freezing hotel gym (yay!)

Workout
Equipment: Treadmill
Work Time: 15:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.0	3.0	~.53
5:01 - 6:00	8.0	3.0	~.66
6:01 - 6:30	9.0	3.0	.73
6:31 - 9:30	6.5	3.0	~1.06
9:31 - 11:30	7.5	3.0	~1.31
11:31 - 12:30	8.5	3.0	~1.45
12:31 - 13:00	9.5	3.0	1.53
13:01 - 15:00	6.0	3.0	1.75
Total: 15:00	8:34 pace 7.0 mph	? [vert]	1.75

Abs

Minutes	Exercise 1	Exercise 2	Exercise 3
0:00 - 1:30 [:20 work/:10 rest]	Windshield Wipers	Bicycle Crunch	V-Ups
1:30 - 6:00	Repeat 0:00 - 1:30 x3
6:00 - 7:30 [:20 work/:10 rest]	Side Plank Dips - L	Side Plank Dips - R	Elbow Plank
7:30 - 12:00	Repeat 4:30 - 6:00 x3
12:00 - 13:30 [:20 work/:10 rest]	Reptile Planks	Crunch Pulses	Leg Raises
13:30 - 18:00	Repeat 9:00 - 10:30 x3

Post
Energy Level [1-5]: 4
Stretch Time: 3:00
Total Time: 35:00

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


Comments

39:00 Row + Tone

Leaving work early is the best feeling ever. Especially when it's super early, like lunchtime, and all the poor souls around you are grabbing food only to head back to the office. Especially especially when it's the start to a long weekend. Horray Labor!

BF and I are supposed to start our trek to Nashville this afternoon but he's still stuck at work, so I have a bit of time for a long-ish workout. Trying to hit as much as possible, so I'm rowing and toning. Workout format is originally from ToneItUp 'Itty Bitty Bikini Cardio', but most everything specific I came up with myself!

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday:

Environment: Indoors

Workout
Equipment: Rowing Machine
Level: 8
Work Time: 60:00

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:23
3:01 - 5:00	2:10
5:01 - 6:00	2:03
6:00 - 6:30	1:50-	1495
<BREAK>	10 Side Lunges [each side] 10 Single-Leg Toe-Touch 'T' [each side] 15 Heel-Up Plie Squats	✔
6:31 - 9:30	2:23
9:31 - 11:30	2:10
11:31 - 12:30	2:03
12:31 - 13:00	1:50-	+ 1490 = 2985
<BREAK>	12 Pushups 12 Down-Dog Pushups 20 Tricep Dip + Kick	✔
13:01 - 16:00	2:23
16:01 - 18:00	2:10
18:01 - 19:00	2:03
19:01 - 19:30	1:50-	+ 1470 = 4455
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
19:30 - 32:30	Repeat 0:00 - 13:00	+ 1475 = 5930 ✔ + 1455 = 7385 ✔
32:31 - 33:30	2:23
33:31 - 34:30	High Pulls [2:30]
34:30 - 35:30	2:13
35:31 - 36:30	Low Side/Side Twist Pulls [2:30]
36:31 - 37:30	2:03
37:31 - 38:30	High Pulls + Twist [2:30]
38:30 - 39:00	1:50-	+ 1375 = 8760
<BREAK>	12 Side Plank 'Hugs' [each side] 20 Plank + Leg Lift 20 Side Plank Toe Touches + 10 Leg Lifts [each side] 30 Plank Tucks	✔
Total: 39:00	2:13 min/500 m [avg]

Post
Energy Level [1-5]: 
Stretch Time: 10:00
Total Time: 75:00

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

Comments

45:00 Bike

Pre

Energy Level [1-5]: 4! Feel pretty good today!

Sore Areas: none

Yesterday: Lazy Sunday

Environment: Indoors, hot, muggy, gross

Workout
Equipment: Stationary Bike
Work Time: 45:00
Program: Random
Level: 15

Minutes	Intensity: RPM	Distance Traveled : mi.
0:00 - 5:00	75-85
5:01 - 10:00	100 [:20] 35 [:10]
10:00 - 40:00	Repeat 0:00 - 10:00  x3
40:00 - 45:00	75	13.25
Total: 40:00	3:24/mi [avg]	13.25

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total Time: 50:00

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

Comments
Not as good as usual - I was totally finishing a good book and might have gotten distracted and probably failed to pedal as hard as I could have...

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.

ZCUT #4

I was invited to play in a soccer game later today, but as a goalkeeper, so there's not a lot of exercise involved. I'm doing it as a favor to a friend as their usual keeper is out of town and I couldn't help them out last week. Since I already skipped a workout yesterday to run errands, I'd rather not lose this entire day, exercise-wise, too; I'm going to take the pup to the park and throw down a quick tabatta-style workout. This workout is from ZuzukaLight and her ZCUT Power Cardio series, and since I want to record my scores I'm going to refrain from mentioning which exercises I was doing out of respect for Zuzuka's finished project. Don't want to give everything away!

Pre

Energy Level [1-5]: 4

Sore Areas: None

Yesterday: Errand running - no exercise

Environment: Outdoors - not too hot!

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

ZCUT #4 : Tabbata Challenge

Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
6	6	6	5	6	6
17	16	15	15	16	16
11	10	10	10	9	10
10	10	9	10	10	9
16	15	15	15	16	15

[numbers are approximate as I didn't have a pen to write them down]


+ 50:00 Indoor Soccer

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

Day After
Sore Level [1-5]: 4.5
Sore Areas: Legs, Lower Back, Feet

Comments
Well, I definitely did not end up playing goalie, and now I am full of hurting. Whew. Not only did I not stand around as I was expecting, but it also turned out to be an indoor game, not outdoor, which means I spent 50 minutes running all-out for 3 minutes at a time... exhausting! And of course I haven't worn my cleats in a Good Long While (like... a year), so I have some lovely blisters to complement my dead leg muscles. But I did score the winning goal! Worth it.

Total Body Tone + HIIT

Going for a little-bit-of-everything style workout, not too heavy on the lower body effort since I ran yesterday, but hard enough to hold me through since tomorrow I won't have time to hit the gym. I've combined the total-body Surfer's Paradise workout from the girls at ToneItUp with the Hall of Fame HIIT-style workout from Blogilates.

Pre

Energy Level [1-5]: 3

Sore Areas: Knees

Yesterday: Distance Run

Environment: Indoors, not too hot!

Workout
Equipment: Dumbbells [10 lbs], Barbell [40 lbs]
Work Time: 60:00
Program:
Level:


Surfer's Paradise

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
'Surfer' Burpees	6/side	6/side	6/side
Plie Squat + Bicep Curl	24 - 10lbs	24 - 10lbs	24 - 10lbs
1-Leg Standing Tricep Extension	15/side - 10lbs	15/side - 10lbs	15/side - 10lbs
Kneeling Lean-Backs	15	15	5
Plank	1:00	1:00	1:00
Supermans	30	30	30
Back Extension + Hamstring Curl	20	20	20

Hall of Fame

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
Underhand Row	15 - 40lbs	15 - 40lbs	15 - 40lbs
'Hopscotch' 1-Leg Burpees	8/side	8/side	8/side
Rainbow Presses	15 - 40lbs	15 - 40lbs	15 - 40lbs
In-n-Out Floor Touches	1:00	1:00	1:00
1-Leg Bridge	20/side	20/side	20/side
V-Ups	15	15	15
Burpee + Tuck Jump	15	15	15
Calf Raises	20	20	20

*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
My knees do NOT like surfer burpees - I think I'll be replacing them with 180 deg. jump burpees from now on...