Weekly Moves and Grooves XVII

Happy Sunday!

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!

weekly moves and grooves

Sunday

5 minute stair master warmup + leg workout

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.

Monday

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.

Tuesday

Dirty Burpee Workout

dirty-burpee

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.

Wednesday

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

Thursday

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!

Friday

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.

Saturday

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).

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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?

 

Weekly Moves and Grooves V

Hi!

Man, has it been a LONG week or what? Thankfully, it has also been a very fast-moving week filled with both work and play. I have a recap of the weekend coming tomorrow because, like I’ve been saying, I feel like I never talk to you all anymore! Expected in college though, right? We’ll all float on alright.

Anyway, here are the workouts that I squeezed into this past week’s busy schedule!

weekly moves and grooves

Sunday

Rest

Monday

5 min. stair master warmup + leg workout

3 supersets of each:

  • 10 pistol squats each leg + 30 side jump lunges
  • 12 Bulgarian split squats each leg (25#) + 12 split jack lunges
  • 12 deadlifts (80#) + 16 jump lunges
  • 12/10 hamstring curls (70#/80#) + 20 surfer jumps

My butt was not as utterly sore on the days following this workout, so maybe that means I’m getting stronger?!…

Tuesday

5 min. adaptive motion trainer warmup + 5 rounds of Jess’ 1000 rep workout

…But I was still pretty sore, so 500 reps instead of 1000 was PLENTY. Jess is a badass partially due to her intense workouts (partially because she’s a supermom), so I was quite smoked with this one.

Wednesday

Rest

Thursday

Row-burpee workout from Lindsay + 8 minute ab tabata

https://www.instagram.com/p/kIWZnmmbH2

Ab tabata:

4 rounds of 20 seconds work, 10 seconds rest

That burpee and rowing workout wiped me out. ‘Twas awesome.

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Friday

Some random jump roping and pushups/burpees at the park

I wasn’t feelin’ a real workout on Friday, so I just headed to the outdoor fitness park to just play around. I practiced double unders, did some pushup variations, and some burpee variations!

picstitch

Burpee “box” jump-overs (trying not to slip on the slightly damp bench and getting another hole in my body)

Saturday

5 min. stair master warmup + leg workout

3 sets of each:

I’m typing this on Saturday, and I have a feeling my inner thighs are going to be sore tomorrow/today (Sunday) from those sumo squats. I haven’t danced ballet in forever, so that second position plié has not been visited in a while.

I hope you all have a beautiful Sunday! It has been gloomy alllll darn week here, but I think the weather should be sunny and bright today! Perfect for the Lord’s Day 🙂

So tell me:

What was your favorite workout this week?

Burpees or rowing?

How’s the weather?