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?

 

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Current Simple Joys

Hello, hello!

I wish I had more hooking greetings like Arman.

I hope Monday treated you all well. It was actually kinda nice to get back into the swing of things, but I do miss my blog reading downtime. And my fuzzy blanket in the freezing morning.

baby it's cold outside

[source]

 

It was warm-ish yesterday, but the temps are dropping by, like, 40 degrees today. Ice day? I think yes.

Moves

Yesterday I headed to the gym to get some blood flowing to my cold muscles! I did a 20 minute incline walk and an arm workout that looked somewhat similar to this TRX one from last week. This time, I switched up some of the core moves and added some TRX bicep curls, which were a nice challenge considering I haven’t done a curl in forever. I also spent some time on this contraption:

marpo_kinetics

[source]

Except I did NOT smile this much.

On this rope climbing machine, I did 6 minutes total, pulling down and pulling up on the rope every other minute. This is one of my favorite ways to work the whole upper body— it’s one of those things that you feel really cool doing, especially when you’re listening to intense music. Intense music being Starships by Nicki Minaj.

Lastly, a plank to finish! I had to switch from elbow to straight arm plank to fight for these 4 minutes.

photo 2

Shouldersssssss.

Current Simple Joys

Yesterday, I passed by a poster that I used to love looking at in my freshman English teacher’s room that has a long list of simple pleasures in life that you can enjoy by yourself or share with others. I love that poster so much because I do believe that the simple joys of everyday life are what can bring the most fulfillment.

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So in honor of that idea, I wanted to share some of the simple joys that I’ve noticed in my life lately. Please play along and list your current simple joys in the comments!

  • Eating that perfectly ripened banana. Not too green, not too brown.
  • Getting a good night’s rest.
  • Sitting down for dinner with the family on a Monday night.
  • Holding that plank.
  • Getting up just a wee bit earlier to make a hot bowl of oats.
  • That peanut butter melted in the center of the hot oats.
  • Loving texts from mom and pop.
  • Not having a lot of homework.
  • A friend making that extra effort to help finish a project.
  • Little dancers smiling and saying “hello!” and “thank you” after I assist their class.
  • A really good sandwich for lunch.
  • Fuzzy pajamas.

One other thing that I’d like to mention from yesterday is something that touched me deeply. A man named Mr. Halligan came to our school yesterday to talk about the story of his son, Ryan, who committed suicide in 2003 due to bullying and depression. His words broke my heart as they portrayed the agony and pain of the story, but they also showed hope, peace, and forgiveness. Some things that he said that really stuck with me:

  • “You are loved more than you will ever imagine. Don’t you ever think for a second that no one cares about you or that they will not miss you.”
  • “Forgiveness felt so much better.”

Mr. Halligan’s presentation definitely had a profound impact on some of the students in my school, including myself. He has been extremely courageous and generous in giving these presentations to many schools and on many shows, including Oprah. Please keep him, Ryan, and his family in your prayers. You can learn more here: Ryan’s Story.

I didn’t really want to end this on such a somber note, but just know that there can be so much positivity brought forth from this tragedy, as Mr. Halligan clearly displayed in his speech.

Have a lovely day, everyone 🙂

So tell me:

List some of your current simple joys!

Do you like planking?