Mon, Feb 13th – Walked Molly 2.17 miles in the AM, went to PT in the evening, and did a Nike Training Club bonus 15min workout – Sofia Boutella Fearless. She is a professional dancer and this workout kicked my butt. Not only are my abs weak, so are my legs, and coordination. I need to repeat this workout a few more times!
Workout –
3x { 1min Crunch circuit
1min V-ups
1min side V-ups with leg kicks (I skipped the kicks since the side V-ups were hard enough!)
1min V-hold with leg kicks (my legs don’t get straight!)
1min side high kicks}
Tues, Feb 14th – This was supposed to be a run day, but the weather was cold and rainy and it is supposed to be nice on Wednesday and sucky again on Thursday, so moved my runs to Wednesday and Friday. I did another Nike Training Club workout – Get Lean – Advanced – 45min.
Workout –
2min light jog
1min back pedal
1min slide and glide
1min straight leg kicks
1min recover
3 x {1min ski jumps with 10lb weight
1min squat jumps – working on using my glutes while squatting
1min plank walks
1min jump rope
1min recover
2min alternating step back lunges with 5lb weights
1min kick downs
1min modified tricep push ups
1min recover}
2min alternating step back lunges with 5lb weights
1min mountain climbers
1min hip lifts
2min standing hamstring stretch
2min pretzel stretch
1min lying quad stretch
Wed, Feb 15th – Run day with my new kicks!
20min warm-up – 1mile @ 8:56, 1mile @ 8:51, 0.24miles @ 9:28 (uphill!)
25min at 8:30 average – 2miles @ 8:30, 8:29, 0.94miles @ 8:28
7min warm-down – 0.82miles @ 8:39
Total – 6miles in 52:07
Besides the big hill during the warm-up, I felt pretty good! It is still a metal challenge to get started, but that is another issue!
Thurs, Feb 16th – Nike Training Club (“You are going to do a 45min workout,” says the NTC women.) Get Lean – Advanced – Fast + Fierce
Workout –
1min light jog
1min back pedal
1min plank
2min single leg deadlift arm curl
30sec alternating froggers
30sec tuck jumps
2min step back lunge with overhead press
1min plank walks
1min ski jumps to cross back lunge
2min wide leg deadlifts
30sec 2fett plank side hops
30sec knee tucks
1min toe touches
1min side plank crunches
2min single leg deadlift dumbbell row
30sec high knee runs in place
30sec frogger with swivel
1min cleans
1min squat rotation
2min side lunge with arm curl
2min opposite arm/leg extension
30sec mountain climbers
30sec squat jumps
2min modified side plank leg lift
2min single leg clock squats
1min full extensions
1min V-ups
30sec plank on hands
30sec ski jumps
30sec scissor jumps
1min suitcases
1min jump wood chops
1min push-ups with feet on medicine ball – just did them on my knees
1min reverse crunches
30sec 2feet lateral hops in place
1min opposite arm/leg suppermans
2min basketball lunge with medicine ball press
1min kick downs
1min plank
30sec scissor jumps
30sec froggers
1min standing hamstring stretch
1min lower back stretch
That was hard!
Fri, Feb 17th – Run day!
5mile warm-up – 8:50, 8:52, 0.21miles @ 9:02, 8:43, 8:38, 0.88miles @ 8:40
8 x 30sec PU –
1st – 0.07miles @7:04
2nd – 0.07miles @7:13
3rd - 0.07miles @6:47
4th – 0.08miles @6:27
5th – 0.08miles @6:20
6th – 0.08miles @6:23
7th – 0.07miles @7:00
8th – 0.08miles @6:37
Total – 6miles in 54:37.
I did finish the workout with a cool-down walk with Molly – 0.5miles.
Sat, Feb 18th – off/rest day! I did do my lower back stretching/exercises.
Sun, Feb 19th - Long run day! 15miles on the schedule….
Running didn’t happen. It was cold and rainy out. I decided to do a Nike Training Club workout – Get Toned – Advanced – Super Fusion – 45min
Workout –
2min slide and glide
2min light jog
1min high knees
1min recover
2min side lunge with rotation with 10lb weight
2min deadlift with 5lb weights
2min sumo squat with press with 5lb weights
2min walk out push up to swivel
1min bicycles
2min ski jumps to cross back lunge with 10lb weight
1min mountain climbers
2min sumo squat with lateral raise with 5lb weights
2min inch worm to push up
1min cross back lunge with 10lb weight
2min alternating step back lunges with 5lb weights
1min bicycles
2min single leg deadlift arm curl with 5lb weights
1min walk out push up to swivel
2min alternating step back lunges with 5lb weights
1min 2feet lateral hops in place
2min wood chops with 5lb weights
1min reverse crunches
2min side plank on knees
1min bicycles
2min lying quad stretch
2min pretzel stretch
1min lower back stretch
Next – Bonus workout – Perri Shakes Drayton Fast and Flexible – 15min
3 x { 1min alternating frogger
1min single leg hops
1min slow mountain climbers
1min Turkish get ups
1min hip circles}
Great hour of working out! If the rain stops, I’ll take Molly for a walk….
What where your workouts like this week?
Enjoy!
ELH
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