I'm repeating the last 2 weeks of bodyweight routines two more times to see how much I can improve. I'll post the previous one for comparison each day.
Monday
Did: 12-min bodyweight workout
Return travel from our trip to Florida so not a lot of time to work out, plus tired. But got the bodyweight workout done for today.
10 Days of Xmas:
10 burpees
9 glute bridges
8 mtn climbers (R+L=1)
7 russian twists (R+L=1)
6 tricep pushups
5 sumo squats
4 skater lunges (R+L=2)
3 jumping jacks
2 jump squats
1 30s plank
10 burpees
9 glute bridges
8 mtn climbers (R+L=1)
7 russian twists (R+L=1)
6 tricep pushups
5 sumo squats
4 skater lunges (R+L=2)
3 jumping jacks
2 jump squats
1 30s plank
Round 1 (4/4) - 14:30
Round 2 (4/18) - 12:36
Tuesday
Did: 7.84 mi @ 7:55/mi avg + 7-min bodyweight workout
Started the morning at the Furman track and got in a SUPER 7x800m speed workout. Kept great consistency on the repeats, targeting 3:30 and kept 3:27-3:32 for all of them except the final one with intentional extra push for 3:15, and of the others only one was 3:32, the rest were all 3:27-3:29. Felt good about that especially since my hips/lower back were pretty tight.
Did the bodyweight workout later in the morning - quick ab routine!
30-20-10 countdown to 3-2-1: Russian twists (R+L=1), crunches, Spidey abs (R+L=2)
Round 1 (4/5) = 6:49
Round 2 (4/19) = 7:06 (boooo being lazy)
Wednesday
Did: 55-min gym workout, including bodyweight routine
Started with the bodyweight routine...
15 min AMRAP: 5 pushups, 4 high-low plank (up+down = 1), 3 heels-to-heaven
Round 1 - 28
Round 2 - 24 (blahhh)
...then finished with weights in the gym. Need to figure out a good way to track this sort of thing. Today I did 3 sets of each superset below.
8x bicep curls - 18lb db
10x chest cable fly - 30lb
10x deadlift - 2x25lb bb
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8x OHP - 18lb db
10x cable reverse fly - 30lb
10x squat - 2x25lb rack
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10x cable tricep pulldown - 45lb
10x shoulder fly - 8lb db
20x resistance band side step
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20x heels to heaven
20x russian twists
20x crunch w/ med ball - 16lb
Thursday
Did: 5.02 mi @ 8:56/mi avg trail run
Got to run on the cross-country trails at work in the lovely sunshine at lunch. Been over 2 years since I've run during lunch on those trails!
Friday
Did: 25-min bodyweight workout
Had to make up yesterday's and today's bodyweight workouts. That was tough, but made a good workout overall!
20 RFT: 4x each shoulder taps (R+L=1), mtn climbers (R+L=1), up-down, tuck jumps
Round 1 - 10:14
Round 2 - 9:14
30s each, 3x through: TD squat, fast feet, jump shot, up-downs, mtn climbers, bicycle crunches, glute bridge, jump rope (pretend or for real!), shoulder taps, rest
Done and done.
Saturday
Did: 9.54 mi @ 8:19/mi avg
Ran a hilly route as the sun rose over Green Valley. Beautiful morning, nice and cool but warm enough to not wear sleeves. Just one of those runs that makes you smile all over.
Sunday
Did: 38 min Yoga for Heart Opening w/ Adriene
An unexpected awakening early this morning (D had a croupy breathing episode) made me less than enthusiastic/energetic about a hard workout, so I opted for some gentle yoga instead.
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