I wasn't planning on having a set workout schedule for next week, and in all honesty I'm not sure if I will stick with this, but I had an idea and I'd like to test it out.
I do not plan on doing this every day and I'm not even sure if this will do anything in regards to changes in my body, but it is a lot more strength training than I was doing. In fact, I wasn't doing any strength training before, focusing all on cardio. Since I'm not going to concern myself with the bike and elliptical miles for now (instead I will use them as cross training so I can focus more on running).
I'm still not quite ready to use the weight machines at the gym, at least not when I'm there by myself at first. I am a Jillian Michael's fan and would love to do her DVDs daily because I know the changes that they can make. Unfortunately doing the DVDs at 5am are just not realistic when you live on the second floor of an apartment building. Add on that the fact that our downstairs neighbors are expecting twins soon I would prefer to not get in the habit of doing the DVDs when I get home from work out of respect of having not one, but two new babies and not knowing their schedule.
So tonight I sat down with my phone and both 30 Day Shred and Ripped in 30. I watched them and typed out a workout that I could do at the gym. The current plan is to do a 30 minute cardio warm up and then the workout that I have typed out. In a week or two I will watch level two of both DVDs and adjust the workout to make it more difficult so that my body will keep guessing.
I'm going to try it tomorrow and see how I feel. With Patrick's schedule I will be able to make it to the gym every morning except Wednesday, which would be more than enough for the first week, in addition to 3 or more days of running.
Monday, Wednesday, Friday, Sunday- bike
Tuesday, Thursday, Saturday- elliptical
Arm crosses- 30 seconds
Arm circles- 30 seconds
Jumping jacks- 25
Open feet hip width apart, hands to the sky, bend over, squat, arms up, stand- 10
Squat/knee grab- 10 each side
Push ups- 10
Squat and press- 10
Lunge/arm kickbacks- 10 each side
Skaters- 20
30 second plank
Dead weight, chest row- 10
Squat/kettle bell swing- 10
Bosu ball squats- 10
Side hip raises- 10 each side
Chair reverse flies- 10
Touch toes, walk it out, plank, push up, walk it back, touch toes, stand- 5
Side lunges with front raise- 5 each side
Lunge with bicep curl- 10 each side
Crunches- 20
Reverse crunches- 20
Push ups- 10
Squat and press- 10
Jumping jacks- 25
Crunches- 20
Reverse crunches- 20
Bosu ball squats- 10
Squat dumb bell row- 10
Static lunge with bicep curl- 10 each side
Punches- 30 seconds
Side crunch- 20 each side
Bicycle crunch- 10 each side
Stretch
I feel a little strange doing a workout that doesn't use any machines and just taking 5 pound weights to use at my leisure for approximately 20 minutes, but I guess that would be the best place to go to do a workout, right? I'm thinking about it too much when I just need to enjoy my workout and get my sweat on.
Showing posts with label Workout DVD. Show all posts
Showing posts with label Workout DVD. Show all posts
Sunday, August 25, 2013
Sunday, August 11, 2013
Weekly Workout- Cutting Back
Last week it was brought to my attention by quite a few people that I have been trying to do too much in regards to exercise. As much as I agree with them I also have this terrifying feeling that if I cut back then I won't be doing enough..
It's a very difficult tug of war that I play on a daily basis with most of my decisions in life.
When I look at my workout written out I can see where people can think that I'm going into this like a crazy person who thinks that exercise is the end all be all. But when I am actually doing the workouts I don't feel like it's too much and I don't feel like it's taking away from other areas of my life.
As of right now, at the end of two weeks, I do not feel burnt out. I have already had the discussion with myself that if I do start to feel burnt out or that I'm not enjoying it as much as I currently am then I will mix things up for my mind and my body.
On a normal weekday I am working out for a total of about an hour and a half to two hours. That is a long time if I were to do it all at once, but I'm not. I try to go to the gym in the morning so that I am not taking that time away from my family. I am there for at least an hour. I take a 20-25 minute walk on my first morning break and another 35 minute walk on my lunch. After work I go for my run (or do a workout DVD) and that lasts no more than 45 minutes. Saturdays are my long run (which all depends on the distance) and Sundays are a rest day.
I feel as though since I break it up throughout the day it keeps me active and interested whereas working out for 2 hours straight would leave me exhausted and bored.
I think the main thing I need to focus on is doing what works best for me and my body. Right now I am more focused on fitness than I am on losing weight. I know that I am not at a healthy weight for my height and I hope that by continuing to exercise and eat well that my body will realize what it needs to do and do it. For some reason my body is holding onto this weight and I am slowly learning to let go because I really can't control it.
I know that I am liking the way my body looks more and more and that I am starting to appreciate it for the things that it has done, can do and will do.
And after speaking with my therapist about it, I have decided to keep my workouts the way I have been doing them. The fact that I'm doing all cardio to improve my endurance for long distance running means that I am not doing that much to my body. I always wear my heart rate monitor and I am aware of when I need to back off while exercising, so as long as I continue to keep my heart rate in a healthy range and not over do it then there is not need to cut back any more than I already have.
I decided last week that the one thing I didn't feel guilty about taking off (since it's not one of my goals) was the Ripped in 30 workout DVD. I do know that if I want to tone my body then I will need to do some strength training, but for now I am happy with my workout schedule from last week and will keep it for next.
I will probably incorporate some quick 10 minute workouts during the week when I have some spare time (ha!) and am well aware that the 10 minute workouts will not make drastic changes, but I think that doing some squats and push ups and other exercises that I have found to be beneficial for change from Ripped in 30 and 30 Day Shred will do more good than harm.
It's a very difficult tug of war that I play on a daily basis with most of my decisions in life.
When I look at my workout written out I can see where people can think that I'm going into this like a crazy person who thinks that exercise is the end all be all. But when I am actually doing the workouts I don't feel like it's too much and I don't feel like it's taking away from other areas of my life.
As of right now, at the end of two weeks, I do not feel burnt out. I have already had the discussion with myself that if I do start to feel burnt out or that I'm not enjoying it as much as I currently am then I will mix things up for my mind and my body.
On a normal weekday I am working out for a total of about an hour and a half to two hours. That is a long time if I were to do it all at once, but I'm not. I try to go to the gym in the morning so that I am not taking that time away from my family. I am there for at least an hour. I take a 20-25 minute walk on my first morning break and another 35 minute walk on my lunch. After work I go for my run (or do a workout DVD) and that lasts no more than 45 minutes. Saturdays are my long run (which all depends on the distance) and Sundays are a rest day.
I feel as though since I break it up throughout the day it keeps me active and interested whereas working out for 2 hours straight would leave me exhausted and bored.
I think the main thing I need to focus on is doing what works best for me and my body. Right now I am more focused on fitness than I am on losing weight. I know that I am not at a healthy weight for my height and I hope that by continuing to exercise and eat well that my body will realize what it needs to do and do it. For some reason my body is holding onto this weight and I am slowly learning to let go because I really can't control it.
I know that I am liking the way my body looks more and more and that I am starting to appreciate it for the things that it has done, can do and will do.
And after speaking with my therapist about it, I have decided to keep my workouts the way I have been doing them. The fact that I'm doing all cardio to improve my endurance for long distance running means that I am not doing that much to my body. I always wear my heart rate monitor and I am aware of when I need to back off while exercising, so as long as I continue to keep my heart rate in a healthy range and not over do it then there is not need to cut back any more than I already have.
Week of 8/5/13 to 8/10/13
Monday
|
Tuesday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
1 hour gym
|
Stationary Bike ☺
|
Stationary Bike ☺
|
1 hour gym
| |
Elliptical ☺
|
Elliptical ☺
| |||
1.37 mile
|
Walk at work ☺
|
Walk at work ☺
|
1.37 mile
| |
2.10 mile
|
Walk at work ☺
|
Walk at work ☺
|
2.10 mile
| |
30-45 min
|
Interval run ☺
| |||
Run/Walk 31.26/1250 miles
|
Run/Walk 34.73/1250 miles
| |||
Bike 44.78/1800 miles
|
Bike 54.25/1800 miles
| |||
Elliptical 14.10/600 miles
|
Elliptical 16.52/600 miles
| |||
Wednesday
|
Thursday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
1 hour gym
|
Stationary Bike ☺
|
Stationary Bike ☺
|
1 hour gym
| |
Elliptical ☺
|
Elliptical ☺
| |||
1.37 mile
|
Walk at work ☺
|
Walk at work ☺
|
1.37 mile
| |
2.10 mile
|
Walk at work ☺
|
Walk at work ☺
|
2.10 mile
| |
30-45 min
|
Interval run ☺
| |||
Interval run ☺ | ||||
Run/Walk 41.27/1250 miles
|
Run/Walk 47.79/1250 miles
| |||
Bike 61.32/1800 miles
|
Bike 74.35/1800 miles
| |||
Elliptical 20.65/600 miles
|
Elliptical 23.96/600 miles
| |||
Friday
|
Saturday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
Long Training Run ☺
|
4 miles
| |||
Gym ☺
|
30 min-1 hour
| |||
1.37 mile
|
Walk at work ☺
| |||
2.10 mile
|
Walk at work ☺
| |||
Run/Walk 34.48/1250 miles
|
Run/Walk 38.61/1250 miles
| |||
Bike 74.35/1800 miles
|
Bike 78.51/1800 miles
| |||
Elliptical 23.96/600 miles
|
Elliptical 25.69/600 miles
| |||
I decided last week that the one thing I didn't feel guilty about taking off (since it's not one of my goals) was the Ripped in 30 workout DVD. I do know that if I want to tone my body then I will need to do some strength training, but for now I am happy with my workout schedule from last week and will keep it for next.
I will probably incorporate some quick 10 minute workouts during the week when I have some spare time (ha!) and am well aware that the 10 minute workouts will not make drastic changes, but I think that doing some squats and push ups and other exercises that I have found to be beneficial for change from Ripped in 30 and 30 Day Shred will do more good than harm.
Week of 8/12/13 to 8/17/13
Monday
|
Tuesday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
1 hour gym
|
Stationary Bike
|
Stationary Bike
|
1 hour gym
| |
Elliptical
|
Elliptical
| |||
1.37 mile
|
Walk at work
|
Walk at work
|
1.37 mile
| |
2.10 mile
|
Walk at work
|
Walk at work
|
2.10 mile
| |
30-45 min
|
Interval run
| |||
Run/Walk /1250 miles
|
Run/Walk /1250 miles
| |||
Bike /1800 miles
|
Bike /1800 miles
| |||
Elliptical /600 miles
|
Elliptical /600 miles
| |||
Wednesday
|
Thursday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
1 hour gym
|
Stationary Bike
|
Stationary Bike
|
1 hour gym
| |
Elliptical
|
Elliptical
| |||
1.37 mile
|
Walk at work
|
Walk at work
|
1.37 mile
| |
2.10 mile
|
Walk at work
|
Walk at work
|
2.10 mile
| |
30-45 min
|
Interval run
| |||
Run/Walk /1250 miles
|
Run/Walk /1250 miles
| |||
Bike /1800 miles
|
Bike /1800 miles
| |||
Elliptical /600 miles
|
Elliptical /600 miles
| |||
Friday
|
Saturday
| |||
Time or Distance
|
Workout
|
Workout
|
Time or Distance
| |
1 hour gym
|
If needed to make up mileage on bike
|
Long Training Run
|
5 miles
| |
or elliptical
| ||||
? min
|
Walk
| |||
Run/Walk /1250 miles
|
Run/Walk /1250 miles
| |||
Bike /1800 miles
|
Bike /1800 miles
| |||
Elliptical /600 miles
|
Elliptical /600 miles
| |||
Subscribe to:
Posts (Atom)