Recent Work Outs

Hey all!  I hope you had a great week.  I don’t have a lot of time since I have a webcam date with the hubs tonight and I have to go get presentable but I do want to take a moment to share some of the workouts I’ve been doing. 

Remember that workout trainer app I told you about that’s on the Android? 

Workout Trainer

Well, I figured out this week that it lets you build your own workouts and then it’ll read them back to you and time each interval for you.  Pretty neat huh?  So these are the two workouts I did on the app this week. 

Legs!!!

Repeat entire list twice for an 18:00 bodyweight leg circuit

  • 1:00 – Squats
  • 1:00  – Walking Lunges
  • 1:00 – Calf raises
  • 1:00 – Plié Squats
  • :30 per leg – Rear Leg Lift & Pulse
  • 1:00  –  Flutter Kicks
  • 1:00  – Plank
  • 1:00 – Walking Plank (Get in plank position and bring knee up and towards opposite shoulder, alternate for the minute)
  • :30 – Walking on Tip Toes
  • :30 – Heel Walk

Full Body Running Strengtheners

Repeat entire list twice for a 17:00 warm up circuit.  You can leave as is or follow up with a run.

  • 1:00 – Push Ups
  • 1:00 – Sit Ups
  • :30 – Right Laying Clam Shells
  • :30 – Left Laying Clam Shells
  • :30 – 1:00 – Supermans
  • 1:00 Right Side Laying Leg Lifts
  • 1:00 Left Side Laying Leg Lifts
  • 1:00 Plank
  • 1:00 Leg Lifts – Start on hands and knees and lift leg up and behind body.  Pulse one leg for 30 secs at a time
  • 1:00 Floor Bridge

I followed up the last workout with a 20:00 treadmill run @ 2.5 incline and 5.5 mph.  Also, I’ve been doing a lot of swimming.  I’ve been sticking to this workout until I get my endurance up a bit.  The last time I did this swim I could handle the 100m sets without a break and the 4 x 25m fast didn’t leave me obliterated, SO I think I’m going to increase the 25s to 50s.  That will bring me to an even 2000m workout that I can do for another week or two until I increase again. 

IMG_5133

Back in Shape Swim Workout

  • Warm Up
    • 100 Free
    • 100 Kick
    • 100 Pull w/paddles
  • Comfortable Pace with :30 rest between each 200
    • 200 Free
    • 200 Back
    • 200 Kick
    • 200 Pull w/paddles
  • Fast Pace with :15 rest between each 25
    • 4 x 25 Free
    • 4 x 25 Back
  • Slow
    • 100 Kick
    • 100 Free
    • 100 Breast Stroke
  • Total = 1800 meters or 1.12 miles

What was your best workout this past week?  Do you like circuits?  What’s your favorite/most hated body weight exercise?

I love and HATE lunges.  No matter how in shape I get, they will ALWAYS hurt.

I hope you all have a great weekend!