On Rafe's suggestion, we're adding a lateral component to the leg strength workouts. The circuit is now:
Body weight squats (20)
Lunges (10 each leg)
Lateral lunges (10 each way)
Step ups (10 each leg)
Squat jumps (10)
Rest intervals will continue to change each week. Track workouts starting April 4.
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I forgot to post last week's workouts, but I wrote them down in my phone. I included some youtube links for illustration purposes, because my trainer likes to make up her own names for things which makes it harder to describe my workouts to other people.
ReplyDelete3/15
mile warmup (10 minutes)
pop squats 3x20
http://www.youtube.com/watch?v=747Q-_WpSGM
jack knife abs 3x20 (alternating sets with the lunges)
Hamstring curls 3x10 each leg @ 40lbs
Suspended Single leg crossover squats
http://www.youtube.com/watch?v=RYYcQh4EvOQ
20 each leg x 3 sets (alternating sets with hamstring curls)
Glute thrusts 20 each leg x 3
Wall Sits with small ball between my knees and 15lb medicine ball held straight arms above my head. 3 x 1 minute
Medicine ball push ups
http://www.youtube.com/watch?v=G0ktoCu5SrY&feature=related
8 each arm x 3 sets
Medicine ball ab twists 3x 20 each side (alternating sets with pushups)
3/17 - finished my first grad school application. that was a workout. Did 10 burpees and 10 pushups.
3/18
Half mile warmup
Hanging leg raises abs 3x20
http://www.youtube.com/watch?v=vTodz_e_ovk&feature=related
Squat and push away on a cable weight 3x10 reps, I didn't record the weight
Dumbbell plank row with 10lb weights, 3 x 10 each arm
Step ups, 24" step, 3x20 each leg, holding 10lb dumbbell
Tricep pushups 3x10
Tricep rope pulldowns 3x10 (i don't remember the weight)
3/19
Pole dancing class
I'm also a little behind on commenting, sorry! I've been working beyond overtime recently, but that's no excuse
ReplyDelete3/17- BAD
3/18- Throwing with Andy & Nick J. (30 minutes)
3/19- Throwing with Todd (45 min?)
3/21- 1 hr. yoga
3/22- am: this weeks revised workout, with my own twist---I did all five rounds with the 1:30 between each round, but no rest between each exercise
pm: NB league (and I have to catch up on burpees)
3/22 Circuit as written + finished with 3x Torture Twists (sit on a bench, anchor your feet under something and lean back so you are parallel to the ground, twist to the right until your obliques engage and hold for 3 seconds, twist left and hold for 3 seconds, repeat 5 times to each side) new favorite core workout - you should try it!
ReplyDeleteJoining the blog posting for the first time at Zuba's suggestion...I'll just start with the weekend, although I've been doing the posted workouts over the past couple weeks...
ReplyDeleteSat. 3/19 - ran my first ever 5K! it was mostly a trail run and I'm told longer than most 5K's (I guess making it not a 5K...). did it in 30:09 with 9:43 mile pace. came in 6th in my division. I'm not a distance runner, so I feel pretty accomplished to have done it at all.
Tues. 3/22 - 25 min. cardio, followed by abs, hamstrings, and this week's workout (minus the lateral movement since I only just saw that...I'll add it at the end of the week)
3/20 Indoor pickup
ReplyDelete3/22 PT
3/23 Finally started with the circuits! Warmed up with 20min bike. Did 4x with 1min rest between circuits, no rest between individual exercises
My roommate and I just incorporated this week's work into tonight's workout. Didn't see the lateral lunges thing, but we've been doing those as part of other work over the off-season:
ReplyDelete2-Mile Run 13:44 (7:34/6:10)
3x Core Superset:
15/15 Oblique Twists (35lb)
15/15 Oblique Pulls (45lb)
20 Incline Sit-ups
20-Minute Stretch
5x D5 Leg Strength Circuit (3/21 Posted Ver.)
3x 25/10/10/10
1x 30/12/12/12
1x 40/15/15/15
I am so far behind in post workouts.
ReplyDeleteThur BAD
Friday throwing with allison and nick, Did the leg workout with zuba in the evening
Sun IOP
Monday lifting with toddbot
Tuesday winter league
Wed D5 Leg Workout
I have started doing 20 pushups 3 times a day at work just so i have an excuse to get out of my chair and do something. I feel more energized this week because of it.