Another week of making the time for movement… despite a hectic schedule, annoying injuries, home school, field trips, and out-of-town visitors!
Tuesday:
I did a quick resistance training work out.
40 alternating lunges onto Bosu ball with 2 x 25 lbs. dumbbells
20 zig-zag chin-ups
20 clapping push-ups
20 squats with 2 x 35 lbs. db’s on shoulders
12 (each side) 1-arm rows with 35 lbs. db (in lunge-ish position)
16 chest presses while lying supine on exercise ball, 2 x 25 lbs. db’s – 10 with palms front, 6 with palms in
20 deadlifts, 2 x 35 lbs. db’s
15 swings with 35 lbs. db – 30 seconds break – another 15 swings
Total time: 15-16 minutes
At the track with the kids I just did a couple easy laps jogging with them, then walked for a bit while they finished practice.
Wednesday:
I set out to to a ‘longer’ run, but my Achilles was sending me some questionable signals… so I shortened it and decided to do wind sprints. Those didn’t seem to bother my little Achilles. I did 1/2 mile run, then 7 sprints each approximately 35-40 seconds, then jog/walk back to starting point for 90 seconds or so. 1/2 mile jog home.
Total time: approx. 25 minutes
Thursday:
Another resistance training day.
75 walking lunges with 2 x 25 lbs. dumbbells
20 2-arm rows with heavy resistance band
15 chest presses with same band
25 hanging straight leg raises (15 with hands in pull-up position, 10 with hands in chin-up position – holy cow! Surprisingly tough for me!)
15 triceps kickbacks (each side) with 30 lbs. Bowflex cables
15 external rotator ‘reverse flyes’ (ea. side) with 30 lbs. BF cables
15 biceps curls (ea. side) at 45 degree angle with 30 lbs. BF cables
20 dead lifts off the bench with 2 x 35 lbs. db’s
16 lateral shoulder raises with 2 x 15 lbs. db’s, kneeling on Bosu ball
18 reverse-grip triceps kickbacks (ea. side) with 35 lbs. BF cables
30 alternating slow-motion/eccentric biceps curls (ea. side) with 2 x 40 lbs. BF cables
25 wide-stance squats with 2 x 35 lbs. db’s on shoulders
Total time: 23 minutes
Did a bit of jogging at the track with the kids at their practice, and a little bit of walking.
Also, did a 10 minute “Colleen’s Coffee Cardio” later in the afternoon with my son: I was SO tired, but needed to go teach a workshop in the evening, so my son and I did a hilarious, high-intensity calisthenics/dance/ballistic moves work out! Perfect! I had super high energy after that… no caffeine required!
Friday:
Although there was no “formal” exercise on the schedule for this day, I’m sure I burned FAR more calories than most other days! It was one of those MAJOR power cleaning and power yard work days – many, many hours worth!
Saturday:
Hubby and I did a quick sprinting work out after the kids’ track meet on Saturday night. He did the track and the straightaways. I did a hill routine: 1 longer hill sprint, 2 short-but-steep hill sprints, 1 longer, 2 short & steep, until I had done 4 longer and 8 shorter… then did a 9th because I forgot my bag at the bottom of the hill!
It was nice and quick – maybe 16-18 minutes, tops.
Sunday:
Another resistance (and toning) day. *Now* I’m taking it easy on some other body parts, too! I had to be a little more conscious of lower body moves yesterday, and try not to reinjure my low back/tailbone/upper hamstrings. (Didn’t stretch as much as I should have at the track the night before… aggravated the summer’s earlier injury! Duh.)
So, the work out took on a different ‘flavor’, but it was nice to mix things up again.
60 seconds Warrior 1 pose with medicine ball held directly overhead. Same on other side.
(then some deep hip flexor stretching, since I was already close to that deep lunge position!)
30 squats on Bosu ball with medicine ball straight overhead
45 seconds handstand (with feet on wall for balance) ~ I want to hold this excellent position longer, but I’ve discovered that I can’t take a deep breath like this!
15 chest presses with 2 x 25 lbs. db’s, lying on exercise ball, feet balancing on Bosu ball
90 seconds wall squat/wall sit with 35 lbs. db on lap
45 seconds handstand again
Abs: 30 hand to foot ball toss (lying on back, grab exercise ball with feet, lift legs up and ‘throw’ ball to hands, then reach overhead while lowering legs, bring legs back up as you throw ball to feet, repeat!) This is a really fun and funny exercise to try!
12 “Renegage Rows” each side – get in straight arm plank position with dumbbells in your hands (or at least on the side performing the exercise), while holding yourself off the floor – and contracting your core – perform the one-arm rows. Great abs exercise, as well as back.
On a 45 degree angled bench:
10 each side overhead triceps press with 25 lbs. db
16 alternating biceps curls with 2 x 25 lbs. db’s
12 lateral shoulder raises with 2 x 15 lbs. db’s
20 alternating triceps press with 35 lbs. Bowflex cables
12 alternating biceps curls with 2 x 25 lbs. db’s
12 lateral shoulder raises with 2 x 15 lbs. db’s
Abs: 30 jack knives on exercise ball, then 10 one-legged jack knives
30 front sits on Bosu ball
10 minutes of “Dance Party” with the kids!
Total time: Approximately 35 minutes, including the high-intensity, completely loopy dancing!
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