Weekly Moves and Grooves XXIII {100 Burpee Challenge PR}

HI I’VE MISSED YOU.

School. That’s my only excuse. And maybe some nights when I did not want to do anything at all except watch YouTube videos, but that’s good for sanity, right?

More to come tomorrow! But today is Sunday, which means…

weekly moves and grooves

Sunday

1 mile jog to the gym + leg workout

  • 1×8 (115#), 5×5 (125#) squats // 10 squat jumps between each set
  • 5×5 trap bar deadlifts (135#) // 10 box jumps between each set (20 inches)
  • 3×8 Bulgarian split squats each leg (30#) // 16 jump lunges between each set
  • 3×20 hamstring ball curls // 30 side jump lunges between each set

Walking was a little painful on Monday.

Monday

gymnastics warmup + Purely Twins’ 18 minute plank workout

That plank workout is one of my favorite quick, low-impact workouts ever. It makes my whole body shake every single time.

Tuesday

Rest

Wednesday

jog to the gym + 500m row + “WOD” + jog back from the gym

My impromptu “WOD” was 5 rounds of:

I always go to the gym with my friend PJ on Wednesday mornings, but I was so tired this week. I texted him saying I would go later in the afternoon, but then I changed my mind and just went in the morning since I was already up (I was majorly conflicted—it took me so long to decide what to do with myself). I also needed to study a little bit more for an anatomy exam I had at 11AM, so I was in and out of the gym in about 20 minutes. Whatever works!

Thursday

100 burpees for time

It had been a long while since I had done 100 burpees for time, but I think it might have been one and a half years ago! I came across the 100 burpee challenge again on Krista’s blog, 12 Minute Athlete, so I thought it would be a good, fast workout to do in my dorm (since I slept in that morning). Plus, I ♥ burpees.

My PR in 2013 was 7:54, but this time I completed 100 burpees in 6:40! Just less than seven minutes, but I was feelin’ it for the rest of the morning.

burpee PR 3:19:2015

I broke up the burpees into sets of 30, 10, 10, 20, 15, and 15. Now if only I could run a mile in this time… Just the thought of that makes me cringe.

Friday

jog to the gym + dynamic warmup + three 10 min. AMRAP workouts

First 10 min. AMRAP (as many rounds as possible) inspired by this one from The Blonde Ponytail:

Second 10 min. AMRAP:

Third 10 min. AMRAP:

I finished either 4 round or just under 4 rounds for each of the mini workouts. This was a really fun way of keeping me interested during my time at the gym!

Unfortunately though, I had a slight pain in my upper (inferior cervical, to be exact, yay anatomy) spine area that started before spring break, and the overhead motions in these workouts seemed to tweak that pain even more. Thus, I’m going to take it easy on my shoulders and neck, and I hope to do some yoga this week!

Saturday

Active rest

Some walking, air squats, pushups, sit-ups, burpees…

_______________________________________

I’ll talk to you all tomorrow! Hope you have a lovely Sunday. (Palm Sunday is in ONE WEEK and Easter is in TWO WEEKS!)

So tell me:

Have you ever tried the 100 burpee challenge?

What is one way you like to make your workout extra fun? Besides circuit workouts, I love pyramid workouts, dance, and ultimate frisbee!

Advertisements

Weekly Moves and Grooves XXII {Long-Term Progress}

Hi!

Phew, it has been an exhausting but AWESOME spring break! I can’t wait to tell you all about how the rest of our week went tomorrow. (Hint: it involves copious amounts of food.)

Which is one reason we like to move and groove as well 😉

weekly moves and grooves

Sunday

gymnastics warmup + Julie’s Can’t Stop Won’t Stop workout

circuit-workout_thumb

{via}

I remember the very first time I tried Julie’s “Can’t Stop, Won’t Stop” circuit workout when she first posted it three years ago, and it would KILL ME. I had to take breaks during the intervals, and I would pause the timer sometimes to catch my breath.

It is still an awesome workout and it makes me a sweaty beast to this day, but I can definitely push myself through the workout more strongly and quickly. Hooray for progress (and eating more to fuel workouts)!

Monday

dynamic warmup + circuit workouts

5 rounds:

  • 8 calorie row
  • 10 pushup burpees
  • 16 kettlebell swings (25#)

5 rounds:

  • 10 overhead press (15#)
  • 15 goblet squats (35#)
  • 20 modified v-ups/v-ups

For warmups nowadays, I’ve been doing lots of planks, sun salutations, and dynamic stretches, rather than straight up cardio machinery. I personally find that it’s more interesting, motivating, and effective to warm up this way!

Tuesday

lots of walking in NYC (approx. 7.5 miles)

Wednesday

more walking in NYC (approx. 7.5 miles again)

Thursday

gymnastics warmup + Lindsay’s Legs on Fire Tabata

The legs on fire tabata is another workout I would do often when I was becoming more interested in fitness a few years ago. I would barely be able to make it through the first two tabata sets before needing to take a longer break. This time around, I still need a break between the third and fourth sets, but I’m definitely feeling a lot more power and speed in my movements.

Friday

lots of walking all around my hometown (approx. 5 miles)

Saturday

25 pushup burpees + 25 burpee tuck jumps + pull-ups + lots of walking in NYC (approx. 7 miles)

I did the two sets of burpees and pull-ups at home before and after our NYC adventure. Although, it would have been cool if I did them in the city, eh?

____________________________________________

Rachel and I are on a bus back to Boston right now! Spring break is coming to a close, but it was absolutely wonderful and we’re ready to see our friends in Boston again. Whether or not we’re ready to get back to the grind is another issue…

Happy Sunday!

So tell me:

What kind of long-term progress have you seen in your fitness journey?

What is your favorite way to warm up?

 

 

Weekly Moves and Grooves {Weekly Workouts}

Hey hey heyyyyyy!weekly moves and grooves

I want to blog more. I really, truly do. But as many of you can probably understand, college life is quite time-consuming, and if I’m not studying, I’m socializing. If I’m not socializing, I’m eating. If I’m not eating, I’m sleeping…

Well you get the point, but I will definitely try to have an update post on here soon! For now, I have my weekly college moves and grooves to share with you all, as promised.

Hope you’re all doing well!

Monday

5 minutes on the stair master, followed by Julie’s squat jump leg workout

I used the squat rack for the first time ever, kids. EVER. I mean, I have used the Smith squat machine before at my gym back in New York, but normally I would always just use the curling bars by clean-and-pressing them to get them on my shoulders. The squat rack is (obviously) more convenient, and hooray for adding more weight!

This workout left me sore for days, by the way.

Tuesday

Boot camp class!

I took a for-credit boot camp class on Tuesday, but I unfortunately had to drop that class due to some weird scheduling issues. I would have loved to stay in it because the old-school boxing instructor kicked our butts!

We did 22 minutes of running drills and then core work for the rest of the class, including planks— my fave.

Wednesday

Rest

Except for walking everywhere and carrying heavy backpacks and textbooks, which is a darn good workout anyway. I would actually be interested to see how many miles I walk on some days. I’d say a good 3-4 miles at least!

Thursday

5 min row warmup + upper body workout + lots of walking + dodgeball

The upper body workout that I decided to call “psych” because I was looking at my psychology textbook when I was writing it out (I dunno):

photo

I feel like I needed another rest day instead of this workout because at those very first burpees, I felt fatigued already. I still did it, but it was a tough push!

Friday

Rest

Saturday

5 min adaptive motion trainer + 5 rounds (instead of 10) of this functional workout + upper body weights + 8 min. ab tabata

I was still SUPER fatigued during that functional training workout! I felt weak. I was kind of confused and frustrated since I had taken a rest day, but then I realized that I had done quite a few high intensity workouts this week, and I had certainly done more than I have in past weeks. Thus, I’m going to try focusing more on strength workouts, and then throw in one or two circuit workouts during the week.

Exercising has definitely helped ease the stress of starting classes, so I’m thankful that I can manage to squeeze in workouts and walk A LOT.

Hope you all have a beautiful Sunday! The weather is finally cooling down here, and it is perfection today.

So tell me:

How have you been moving?

Do you find that you feel over-exerted when you do too much of one type of exercise?