Weekly Workouts 7/4-7/10

I love the town we live in, there is always something going on. Yesterday I saw that the yoga studio I go to was having a ‘free yoga’ day at the local park. So naturally I grabbed my mat and headed over. It was awesome, so many people came out to participate and it ended up being a perfect day for it.  Great way to start the week!

The hike on Monday really shook up my normal routine. My legs were like jello after it, and I decided to take it easy on my legs this week – and really focus on my core and abs. Plus I still ran. Actually, my Saturday run was awesome! I woke up to it pouring rain, so running outside wasn’t an option. I looked up some speed training intervals on Map My Run, and headed over to the gym and hopped on a treadmill. I hit 7 miles in 55:25 and I was pouring sweat. (I laid out the training run below)

This time next week my ass will be in the sand with a cold tasty cocktail in my hand. I can’t wait!!! So this week’s workout plan will be a lot of lifting and cardio . Got to get those last minute wash board abs, just kidding – but seriously.

Monday

Colden Mountain Hike – 9:30:00 17+miles

 

Tuesday

Rest Day

 

Wednesday

Cardio: 4mile treadmill run (33:24)

Lift:

  • Dumbbell Bicep Curls 3×12 15lbs
  • BW Tricep Dips 25reps
  • Seated Cable Row 3×10 70lbs
  • Assisted Pull Ups 12reps
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×10 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec

 

Thursday

Rest Day

 

Friday

Cardio: 5k treadmill run (25:30)

Lift:

  • Dumbbell Bicep Curls 3×12 15lbs
  • Sumo Squats 2×10 50lbs
  • BW Tricep Dips 25reps
  • Seated Cable Row 3×10 70lbs
  • Assisted Pull Ups 12reps
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×10 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec

 

Saturday

Treadmill interval speed run – 7miles at 55:25 (This interval run total distance is a little less than a 10k, I decided to do the cool down for longer and hit 7)

  • Warm up: 16mins at speed of 8:30 min/mi
  • Fast: 3x6mins at 6:55min/mi with 4mins recovery at 8:30min/mi
  • Cool Down: 10mins at 8:30min/mi

 

Sunday

Vinyasa Yoga 1 hour

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