|I made some changes from what I wrote in as I was going, but|
only to make it better, not to wimp out on anything.
Anyway, by that measure this is a great workout -- there are really hard, sweaty, get me moving type exercises, but also some that are a little quieter so I can get a breathing spell from time to time. And be ready for some kicking Intervals of Insanity at the end.
That's pretty much exactly how it was yesterday!
Yesterday's workout was:
- Russian Twists - 3 x 12 - I used a 12lb medicine ball for these, which was both a good weight and a good size to be holding out at arms length. I liked that. I'd like to learn more things to do with the medicine ball. These are the Russian Twist variation that I learned from Travis (the trainer) that involve a "skytouch" (a/k/a raising the ball to the sky) as one step in moving it back and forth. I think I'm going to be ready to raise the number of twists (so I work my core harder) before I'm ready to raise the weight (because 12lbs is about right for the skytouches at this juncture).
- Explosive Push-Ups - 3 x 8 - I did these off a weight bench and was really able to do 8 of them in each set. I'm trying to keep my core tight so my butt stays down at least during the down part of the push-up. I also need to be careful to keep my arms straight down from my shoulders, which can be a little bit challenging with my hands on a bench, but it makes a huge difference in which muscles I'm working.
- Squat & Clean - 3 x 12 - The first time I did workout O I did these as Deadlift & Cleans, but since I'm doing another exercise in this workout that works both hamstrings and glutes together, that seemed a bit much of a muchness so I changed it to squats this time. That worked really well. I raised the weight some for these -- first time I used an empty Olympic bar (44lbs) for the first set, then added 2.5lbs at each end of the bar (5 total, obviously) for the second and third sets. Last night, I added 5lbs at each end of the bar for a total of 54 lbs. I think I'll be staying there for a while. I was able to make my reps, but those are a definite challenge.
- Alternating sets of:
- Leg Curls (Machine) - 3 x 12 - I did the first set at the same weight I used for O#1 -- 45 lbs. Then I raised it to 50lbs for the second and third sets because I wanted a bit more of a challenge. Going up by five pounds definitely gave me more of a challenge, so I've got no complaints there. These really do seem to work a totally different part of my hamstrings than the Deadlifts, Hip Raises, and Hyperextensions I've been doing in this exercise category. I'm pleased about that. I'm a little less jazzed about the fact that I've got these great big, whole-me moving muscles working but I'm lying on my belly and they're just moving the little stack of weights. But that's okay. I do work hard.
- Front Raises - 3 x 12 - I used a pair of 8lb dumbbells. I might talk to Travis about these because I feel as though my shoulders and upper back should be getting stronger than they are. Or getting stronger faster. I'm not sure I've gotten much in the way of progress as far as the weights go on any of the raise-type moves. Vexing.
- Alternating sets of:
- Lunge Pulses - 3 x 12, 15, 15 - These are hard, but I'm clearly getting better at them. I don't think I'm really good for holding weights while doing them at this juncture, so I went up to 15 for the second and third sets, because 12 wasn't quite hard enough. For the third set, in accordance with my goal for the workout (to do one set without holding onto something to help keep my balance), I let go of the "horns" of the hyperextension station and put my hands on my hips. That worked just fine and I think I can do that for every set going forward. :D
- Rear Lateral Raises - 3 x 12 - I used the 8lb dumbbells for these raises as well. These work a different part of the back from the front raises, which is why both are useful. Just like the Front Raises, though, I feel like these muscles should be getting stronger faster than they are.
- Cardio Intervals - 5 x 40:20 Kettlebell Swings alternated with 5 x 30:30 BOSU Burpees Intervals of Insanity - OMG!! This was the most awesome Insanities! I've mentioned before that when I'm doing Kettlebell Swings as a cardio exercise, I go for speed and use a lighter weight. So I was using a 15lb kettlebell. I might raise that up to 20lbs next time, just to keep the intensity up. The cool part was that I added BOSU Burpees (rather than the step box, which is plenty fun, but it's nice to mix things up). You can see a video of someone doing BOSU Burpees here. She's even doing them almost exactly the way Travis taught me (without the push up at the bottom) except I wasn't doing the jump at the end. I think I need to start that next time, though because that would make it even more awesome. Those were the best and most insane Insanities!! :D :D
So I ended the workout on a high note and felt so incredibly fierce at the end of it was like I could take on the world. As it was I took on dinner and dishes and doing a bit of drawing for a coworker. Which is something. :D
Next workout is scheduled for Saturday -- I get to work out with Travis on Saturday! I asked him to focus on upper body (specifically chest, shoulders, and back) so I can learn some new moves to incorporate into future workouts. I can also ask him what I'm doing wrong that I'm not getting noticeably stronger with the raises and such. Goal for that workout -- have fun, work hard, and let Travis do the thinking. :D :D