It’s been a while since I’ve shared weekly workouts (last year was the last time I did!), and since I can’t do daily posts throughout the week, I thought I’d bring them back on Sundays again. I do these posts for myself too as a way to track progress and see how I feel in terms of fitness on a week-to-week basis!
5 minute stair master warmup + leg workout
- 5 sets: 8 squats (115#) + 10 squat jumps
- 5 sets: 8 bulgarian split squats each leg (30#) + 12 jump lunges
- 5 sets: 5 hamstring curls (100#) + 16 split jack lunges
- 5 sets: 5 wide/narrow stance angled leg press (180/160#)
- 20/12/12 hamstring ball curls
Then a ton of foam rolling and stretching! I’ve been trying to spice up my strength training by decreasing reps and increasing weight and sets. It definitely makes for a waddling Alison the following day.
18 minute plank workout + “Run the World” gymnastics warmup
Lori and Michelle’s plank workout NEVER seems to get easier. You only need a little bit of space for the workout (I did this in my dorm room on our snow day!) and it’s low impact, yet you feel totally spent by the end.
This was an early morning workout, woohoo! Although, I was very sleepy in my first class after this.
Embarrassing story: I missed the sign on the track that tells you which way to run depending on which day of the week it is. I didn’t know there were rules, so I was running the way I ran when I first used the track just the week before, but everyone was running the other way (why I didn’t just conform from the start, I don’t know…I’M SPECIAL). Then a guy came up to me and told me I was going the wrong way and that there was a sign with rules for each day. Heh.
5 min. row + shoulders and abs circuit workout
Another early morning with my friend PJ! I came up with this workout to work my upper body since my legs were beat from the past three days of workouts.
5 Rounds // 45 seconds work: 15 seconds rest // 12.5 lb. dumbbells
active rest day // bodyweight countdown workout
10-9-8-7-6-5-4-3-2-1 rep scheme of:
burpees, air squats, pushups, and situps
My arms were a lot more fatigued from Wednesday’s workout than I thought (those hand release pushups killed me), so I had to do pushups on my knees in order to move through this workout quickly and keep good form. Still a good way to move in under 10 minutes!
500m row warmup, then…
5 rounds of: 5 weighted pistol squats each leg (15#) + 500m row
I finished with Lori and Michelle’s 12 minute interval workout that kicked my butt.
upper body workout + 8 minute ab tabata
I did some assisted pull-ups, seated rows, pushups, burpees, lat pull downs, and weighted tricep dips. My body was pretty worn out from the week, so it was telling me “nuh uh” during some of the exercises. I just felt kind of weak and tired overall. One of those days!
The 8 minute ab tabata was great though. 4 rounds of 20 sec work: 10 sec rest of weighted Russian twists, weighted toe touches, spiderman planks (first two rounds), modified v-ups (first two rounds), and side plank hip raises each side (second two rounds).
Hope you all have a great week! Hopefully we have a full week of school this time around (although, it’s supposed to snow again tomorrow).
So tell me:
What is your favorite leg exercise?
How have you moved and grooved this week?
6 thoughts on “Weekly Moves and Grooves XVII”
I’m curious as to what you would define a “good” and “bad” workout?
As much as I want to say that every workout is a good workout (because being able to exercise is a great blessing no matter what!), there are days when I just feel fatigued and burnt out to the point where I just can’t push myself like usual in a workout.
I love sumo squats/ deadlifts! Really gets into the inner thigh, which is my problem area but over the past 8months I’ve notice a huge difference!
I haven’t done deadlifts in a while! For some reason, they always seem slightly intimidating. I just did some sumo squats today though— inner thigh burn to the max!
Great workouts. I pinned the Dirty Burpee workout 🙂 Can’t wait to try it this week!
It’s a doozy! Hillary puts together great workouts!