Weekly Workouts 7/25-7/30

Working out this week has been a serious struggle, due to the fact that I took a week off from weights for vacation, and also that my gym has not turned up the air conditioning to combat the humidity outside. Like what’s the point of the a/c in a gym if you’re not going to turn it on?! Like come on people! I know, I know, I shouldn’t complain, but I’m paying money for a nice gym so I don’t have to choke on the thick Upstate NY humid air – plus I go in the morning so you would think it would be cool in there before everyone arrives… it’s not. Ok there’s my rant, I’m done.

 

Not only did I get back in my normal cardio/weight routine, but I also tried something new this week (snaps for Carey) – I went to my first barre class yesterday. My boss asked me if I wanted to try it with her at lunch, and of course I said yes. I’ve never done a barre class, so I was a little nervous about trying something new, and since I worked out earlier that morning. Anyways, I tried it and loved it! The teacher was great, and I’ll definitely be doing it again. I can’t wait to see how introducing a new workout will change my body – hopefully for the better!

Anyways, I’m off to meet my bestie at the track today 🙂 Wish me luck!!

 

Monday

Cardio: 4-mile run 33:00 (Pace 8:25)

Lift:

  • Back Squat 3×8 115lbs
  • Weighted Oblique Crunch 3×10 /side 40lbs
  • Barbell Deadlift 3×8 100lbs
  • RDL 3×10 75lbs

 

Tuesday

Cardio: Speed Interval Run (5-miles total time 44 minutes)

Warm Up: 10 minutes 8:30min/mi

Fast: 3x5mins at 6:55min/mi with 3mins recovery at 8:30min/mi

Cool Down: 10 minutes at 8:30min/mi

Lift:

  • Assisted Pull Ups 20
  • Dumbbell Bicep Curls 3×12 15lbs
  • BW Tricep Dips 45reps
  • Seated Cable Row 3×10 75lbs
  • Overhead Barbell Lunge 14/leg 35lbs
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×12 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec

Wednesday

Rest Day 🙂

 

Thursday

Cardio: Sprinting Intervals

Warm Up: 10 minutes 8:30min/mi

Fast: 10x40seconds at 5:30min/mi with 20sec recovery

Cool Down: 10 minutes at 8:30min/mi

Lift:

  • Back Squat 3×8 115lbs
  • Weighted Oblique Crunch 3×10 /side 40lbs
  • Barbell Deadlift 3×8 100lbs
  • RDL 3×10 75lbs

 

Friday

(AM Workout)

Cardio: 4-mile run 33:00 (Pace 8:25)

Lift:

  • Assisted Pull Ups 20
  • Dumbbell Bicep Curls 3×12 15lbs
  • BW Tricep Dips 45reps
  • Seated Cable Row 3×10 75lbs
  • Overhead Barbell Lunge 14/leg 35lbs
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×12 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec

(PM Workout)

Barre Class – 45 minutes

 

Saturday

8 mile outside run 65:34

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