Hey!

How has your weekend been going? Boston is soaking up some extra sunshine with the temperature in the high 70s today, despite the jacket weather on Friday. We’ll take what we can get before the winter comes to swallow us.

Anyway, here’s how the moves have been lookin’ this week!

Sunday

5 min. row warmup + leg workout

3 sets of each:

• 15 step ups each leg (40#) + 20 jump lunges
• 10 pistol squats each leg + 15 Bulgarian split squats each leg
• 10 leg press (90#)
• 12 hamstring curls (70#) + 20 jump squats

For the step ups, I used a barbell at first, but then I switched to two 20# dumbbells, and uh…my forearms were burning more than my legs. If you know me in person, you know that my wrists are tiny (runs in the family), and my forearm strength is slim to none. I read up on this article about grip strength, and I am determined to build up my flimsy grip!

I also had to break up my last set of pistol squats into 6 on the right leg (weaker leg), 10 on the left, and then the last 4 on the right. Ooooof.

Monday

Rest

Besides sprinting to catch a bus. 😉

Tuesday

Stadium-burpee workout (inspired by Hilary’s Dirty Burpee Workout)

• 3 sets of stairs (1 set=all the way from the bottom to the top and back down)
• 16 burpees
• 2 ½  sets of stairs
• 12 burpees
• 2 ½ sets of stairs
• 8 burpees
• 2 ½ sets of stairs
• 4 burpees
• 2 ½ sets of stairs
• 16 burpees
• 2 ½ sets of stairs
• 12 burpees
• 2 ½ sets of stairs
• 8 burpees
• 2 ½ sets of stairs
• 4 burpees

Ho.ly. LUNGS. And legs. I swear, the height of the steps increases as you go up on that second half stairs.

 

 

I was going to do the original dirty burpee workout that involves running 400m between burpees, but the men’s lacrosse team was practicing on the field. I wasn’t sure if I was supposed to be on the track (…and I also didn’t want to be doing burpees RIGHT THERE in front of them), so I opted for the stairs.

Good and bad idea.

 Wednesday

Quick circuit workout in the dorm

I did this one from Zuzka that was 4 rounds for time of:

• 10 burpees
• 15 jump lunges
• 20 push ups
• 30 mountain climbers
• 40 air squats

I finished in a little under 17 minutes, and wow, this is a lot harder than it looks! I was kinda sorta dripping sweat afterwards.

Thursday

Rest/Yoga

We did crow pose in yoga!

Friday

10 min. adaptive motion trainer + 8 min. ab tabata + upper body weights + lots o’ walking

For the upper body weights, I don’t remember exactly what I did, but I know it included:

• Vertical rows
• Decline pushups 
• Tricep dips
• Shoulder press
• Bicep curls
• Reverse fly

Saturday

Jump rope circuit workout from Peanut Butter Fingers 

With 15 seconds of rest in between exercises instead of 30. I did it out by the Charles River again because the weather was absolutely perfect yesterday! I’m definitely trying to take advantage of the fresh air before it starts to freeze my nose hairs.

I’m hoping to have a few more posts for you guys this week thanks to some pre-scheduling done this weekend. But for now, have a lovely Sunday!

So tell me:

What was your favorite workout this week?

Do you like to work out outside?