Home > Uncategorized > no excuses november + 3 workouts!!

no excuses november + 3 workouts!!

november 4th, already? really? geez. i have to get my act together! 5 weeks until this semester is over….i feel like i have put C work into school. somehow i’m still getting Bs on most of my exams by studying the night before. nothing wrong with that i suppose.

here’s my workout schedule for the month. (besides this week)

Day: Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Bodyrock
& Vinyasa Yoga (9 am) 
Run &Vinyasa Yoga (7 am) Crossfit or Bodyrock 3-2-1 Fit(6:45 am)Interval Fit (Noon) Run Restor Practice Long Run
PM Step class Step N’ Sculpt class Run(optional) Bodyrock, Crossfit, or Bodycombat Yoga Yoga

this week looked like..

Monday: Ran a strong 4 miles (9 minute pace!)
Tuesday: Ran 3 miles on the dreadmill and taught 45 minute step class
Wednesday: Taught Step N’ Sculpt
the sculpt section was 3 circuits with core work at the end

Circuit #1:
Squat & press – 45 sec
Plie squat & upright row – 45 sec
repeat

Circuit #2:
Wall sit with bicep curls with 8lb dumbbells (8 regular, 8 wide, 8 hammer) & hold wall sit for 30 sec
Tricep kickbacks in crescent lunge with 8lb dumbbells – 45 secish
repeat

Circuit #3:
Fire hydrants with kick – 1 minute
Donkey kicks with 8lb dumbbell under knee – 1 minute (and tiny pulses at end)
repeat (switch legs)

Core:
Basic crunches – 24
Reverse crunches – 12
Oblique crunches – 8 each side
Basic crunches – 16
repeat
Superman holds & swimmers
crab touches
Plank hold – 1 minute

Thursday: teach 321 fit at 6:45 am & interval fit at noon

3-2-1 Fit:

Circuit #1:
Prisoner squats with front kick – 45 sec
Crossback lunge with elbow touch to knee – 45 sec
x2

Jump squat with diagonal touch down – 30 sec
Mountain climbers – 30 sec
x2

Basic crunch – 3o sec
Reverse crunch – 30 sec

Circuit #2:
Bicep curl into overhead press (8lb dumbbells) – 45 sec
Pike pushup – 45 sec
x2

Burpees with calf raise – 30 sec
Shuffles – 30 sec
x2

Alternating leg lifts – 30sec
Hollow-man – 30 sec

Circuit #3:
Chest press with hip lift (12lb dumbbells) – 45 sec
Chest fly with reverse crunch(8lb dumbbells) – 45 sec
x2

Jump tucks – 30 sec
Skaters – 30 sec
x2

Bicycle crunch – 30 sec
Pulse crunch – 30 sec

Circuit #4:
Deadlift with bent over row(12 lb dumbbells) – 45 sec
One foot hop with side kick – 45 sec
x2

Plank with leg lifts – 30 sec
Superman – 30 sec

Interval fit: (i actually got this workout from a class I took at my gym!)
my legs are on fire from this…

Circuit #1:
Squats with barbell (35lbs) – 30 sec
Toe taps off bench – 30 sec
Squats with barbell – 30 sec
Toe taps off bench – 30 sec
Squats with barbell – 30 sec
Run 2 laps

Circuit #2:
Lunges with 10lb plates – 30 sec
Straddle bench fast – 30 sec
Lunges with 10lb plates – 30 sec
Straddle bench fast – 30 sec
Lunges with 10lb plates – 30 sec
1 backwards lap

Circuit #3:
Push press with barbell (24 lb) – 30 sec
Jump side to side off bench (hands on bench) – 30 sec
Push press with barbell – 30 sec
Jump side to side off bench – 30 sec
Push press with barbell – 30 sec
3x stairs

Circuit #4:
Deadlift (35 lb barbell) – 30 sec
Mtn climbers – 30 sec
Deadlift – 30 sec
Mtn climbers – 30 sec
Deadlift – 30 sec
run 2 laps

Circuit #5:
Pushups – 30 sec
up and over bench – 30 sec
Pushups – 3o sec
up and over bench – 30 sec
Pushups – 30 sec
up and over bench – 30 sec
1 backward lap

Circuit #6:
Bicep curls with 24lb barbell – 30 sec
Jumping jacks – 30 sec
Bicep curls – 3o sec
Jumping jacks – 30 sec
Bicep curls – 30 sec
3x stairs

Circuit #7:
Tricep dips – 30 sec
Burpees – 30 sec
Tricep dips – 30 sec
Burpees – 30 sec
Tricep dips – 30 sec
2 laps

DONE.

Friday: run 4 miles, walk 1.5

ready for all that yoga next week.
20 days until i get out of this town for break. much needed.

and here is my november motivation:
strong is way more beautiful than skinny.

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