Monday, February 13, 2012

Workout Log 1/15/12 ~ 1/31/12

Sorry, I'm a little late, ok very late, posting my last two weeks of workouts from January! There just isn't
enough time in the day to do everything I want and need to do! Anyway here it is, every single one of these
workouts are 30 minutes or longer. Some workouts are more of a fast pace and some are slow, using full range of motion ("FROM"). I always try to incorporate some type of stretching even though it may not be indicated in my log, just squeeze in whatever you can whenever you can!

~January 15, 2012~
I have to admit I was a little nervous about not being able to fit in a workout on this day! It was such an extremely busy day!  I just had to fit it somehow in little bits throughout the day. Hey now I still did it, just not all at once! ;)
5 minutes of moderate cardio; jumping jacks, knee lifts, side to side lunges, jogging in place.
20 walking lunges
2 x 10 wide squats
Jog ups on step (6") = 30 seconds
Alternating leg kicks  20x (I sneak doing these in my office!)
20 side reaches 
2 x 15 full crunches
2 x 30 sec planks

~January 16~
20 min elliptical
10 min treadmill - 4.0 walking / 5.0 incline
      2 one minute intervals of running at level 5.0 / 6.5 incline 
3 x 15 overhead press w/ 15 lbs
2 x 20 chest press w/ 15 lbs
2 x 12 single triceps ext. 10 lbs 
2 x 15 extended fly (supine) w/ 8lb free weights ea hand
2 x 15 dbl triceps ext. w/ 8's in ea hand

~January 17~
15 minutes dancing ( a fun way to get cardio!)
2 x 15 step ups ea side
1 x 15 crunches
1 x 12 slow stability ball crunches
1 x 15 Standing hip extensions ea side
10 minutes stretching and foam rolling

~January 18~
15 min elliptical
2 x 10 push ups
1 x 10 triceps push ups
2 x 15 bosu tuck crunches
1 x 15 SB crunches
1 x 15 captain's chair

~January 19~
2 x 10 full range push ups
2 x 10 lunge kicks
Jump squats: 5 / 8 / 12
Air straddle jump squat - 10
2 x 16 reverse lunges
High impact jacks and dancing = 10 minutes

~January 20~
1 x 15 SB crunches
2 x 20 MB (8 lbs) rotational abs
2 x 10 pikes w/ MB 
2 x 10 Bosu push ups
2 x 14 Bosu mountain climbers
10 min stretching

~January 21~
1 hour hard core, crazy Zumba!

~January 22 Sunday~
15 min elliptical
2 x  12 Step up lunge back
2 x 15 parallel squats 20 lbs
2 x 10 dead lifts w 20 lbs

~January 23~
Bosu plank 2 x 30 sec / 35 sec
Bosu tuck crunches 2 x 18 / 20
Bosu plank 2 x 40 sec / 45 sec
Full sit ups 3 x 16 in 20 sec
10 slow knee hold, opposite leg parallel to floor, switch back and forth
Bosu - side to side quick lunges for 20 seconds

~January 24~
15 minute fast paced walk
2 x 10 lateral lunges
2 x 10 walking lunges
2 minutes fast jump roping
10 pushups
2 x 18 biceps curl w / 8 lbs
2 x 10 throw punches holding 8 lb weights

~January 25~
Cardio on Step - various moves-- quick lateral lunges 
2 x 15 side squat to step up - each side
10 decline pushups
2 x 12 squat jacks
2 x 15 each side high leg kicks
2 x 10 mountain climbers
2 x 10 slow push ups

~January 26~
15 minutes aerobic patterns, plus mock jumping rope, quick lunges
10 pushups
15 minutes fast walking - up and down hills

~January 27~
10 minutes aerobic patterns, jumping jacks, jump roping, running in place, high knees, squats
10 minute fast walking - up and down hills
15 minute jumps, side to side lateral lunges 
10 push ups slow

~January 28~
1 hour intense, hot, crazy ZUMBA!
1 x 15 chest press w/ 10 lbs
2 x 15 / 20 w/ 17.5 lbs
2 x 15 Butterfly w/ 10 lbs
2 x 15 supine triceps ext. w/ 10 lbs 
2 x 12 frontal raise w/ 10 lbs

~January 28~
20 minute fast walk and run
3 x 20 Hammer curl to overhead press w/8 lbs

~January 30~
Light jogging = 10 minutes
Alternate jump lunges, pile squats, jumping jack squats = 10 minutes
1 x 15 parallel squat w/16 lbs
2 x 16 mountain climbers
2 x 15/20 pushups
1 x 15 crunches on SB

~January 31~
I actually had a horrible headache this day, so cardio and weights were out of the question. Instead I did a pilates based dancer's leg workout! Worked my legs, hips, hammy's, and glutes all at one time and without weights! ;)

~Dancer's leg workout~
Side lying, bring knee to chest then extend straight out in front, keeping leg straight push it back in line with body. 15 x
Then hold leg up (still in line with body) lift and lower 15 x
Repeat on other leg
Completed 3 sets of the above leg exercises.
3 x 10 Bicycle ...keep long extended legs and chest up.
Lying on back (supine), straddle stretch, close and open legs 3 x 15
Bosu Bridge (for hammy's and glutes) 3 x 10, 10, 15
5 minutes foam rolling
2 x 10 count straight arm foam roller planks


Your turn! ;)
 








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