Jul 20, 2012

Posted by in Abs and Lower Back, Featured, Lower Body, Upper Body, Weights | 4 Comments

Real Life Workout

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Another real life workout. (Here are two prior ones!) I feel that one way for you to learn how to put together my new moves, is to see how I actually put together a workout!

Here is what this week’s workout schedule looked like for me:

Monday: 15 minutes hill runs/ 35 min Full body Strength Training

Tuesday: 40 min Partner Track Workout

Wednesday: 25 minute elliptical workout (varying speeds)/ 35 min Full body Strength Workout

Thursday: Off

Friday:  15 min stair climber (Man, I forget how hard that is!)/ 45 min Full Body Strength (below)

Saturday: 7 miles

Sunday: Off

♥♥♥

 Warmup/Cardio:

15 minute stair climber

Strength:  (I do an upper body, lower body, and ab move or plyo for each circuit) I move through each circuit 2 or 3 times, doing 10-12 reps of each. I use weights anywhere from 12-20 pounds.

Circuit 1:

♦ Bent Over Rows

♦ Front Squats with bar and 5 pounds added to each side

♦ Alternating Oblique Knee to Chest (Leg Raise Machine)

Circuit 2:

♦ Incline Push-Up on Bench with Side Twist

♦ Weighted Step-Ups on Plyo Box

♦ Box Jumps (plyo)

Circuit 3:

♦ Upright Row with kettlebell

♦ Hamstring Curl and Press with cable machine

♦ Burpees (plyo)

Circuit 4:

Push-Ups with the band

♦ Plie Squat with bicep Curl

“The Hover”

 

How was your workout week?

 

 

 

  1. I did a 60 min power yoga workout on podcast!

  2. Monday – 3.1 mile run
    Tuesday – 1 hour strength training class at the Y
    Wednesday – rained out from a run
    Thursday – 1 hour strength class
    Friday – 4 mile run
    Saturday – (tomorrow) I plan to run 5 miles.
    Sunday – (my day off)

  3. What do you suggest for someone just getting started with weight loss? I see infomercials where I would be happy to look like the “before” picture – let alone the “after” picture. I am walking one mile in the morning & one mile in the evening. Any suggestions would be appreciated. I have just recently discovered this site & find it to be very encouraging.

    • Hi Kelli! Sorry for the delay in response.
      I think you should start small–which is different advice than many will give. i find that if you are able to accomplish a small goal first, it gives you the momentum to move on to another. You build upon those things slowly and over a year, you have come a long way with solid habits.

      Keep doing the mile walks. Next, check out your eating. This is perhaps the most important part of weight loss. Are there areas you can cut back? Soda? Cookies? Chips? Crackers?

      Find a partner if you can. that will help you keep going when you are ready to stop.

      And when you are ready, find some group fitness classes! Working out in a group is beneficial in so many ways. If you don’t belong to a gym, then check out community centers, churches, ets. Good luck!! We are here for your online support!
      Clare

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