I’m not exactly a weekend warrior…I’m more of an everyday warrior but tonight’s workout was one of the best I’ve had in a long time; so much so that I feel the need to post it. Feel free to try it yourself!
Warm up: Foam rolling for about 5 minutes. LOOOOVE the sweet torture of foam rolling. If you want to learn how to do it, Ashely Borden (@Ashleyborden on Twitter) has a great pdf guide on how to “roll out.” http://www.ashleyborden.com/training-system.html
Strength Training: Tonight it was all Back, my favorite part to work.
stole borrowed this workout from Megan Donnelson http://www.facebook.com/MeganDonnelsonNPCFigureAthlete from her interview on CutandJacked.com here: http://www.cutandjacked.com/Workout-Routine-Megan-Donnelson-Jensen
- T-Bar Row: 4 x 8 – Added 25lb plate to the bar
- Underhand Seated Row: 4 sets x 8 reps – On the Dual cable pulley I’m around 48lbs total…on single pulley I can do 55lbs- superset with –
Rear Delt/Upper Back Rope Pulls on Cable: 4 sets x 10 reps – 30lbs for me
- Seated Close-Grip Pulldowns: 4 sets x 8 reps (Drop-set last set 8, 8, 8) I have found it depends on the machine that you use for these. When I was in Chicago at a club there working out, I could only muster 35lbs. Tonight I did 60lbs on a Cybex Pulldown machine. So…kinda frustrating not knowing where I am on that.
- DB Rows: 4 sets x 10 reps – I use 25lb Dumbbells in each hand
- Pull – ups: to Failure (4 sets) – Although I have a pull up bar in my room now, courtesy of Santa, I just started to do assisted pull ups with a band. I max out at around 6 pull ups. At the gym, I use the Assisted Pull up Machine and although it’s considered a waste of time by many, I knocked out 4 sets of 8-10reps with the machine assisting me with 52lbs.
So that’s it for strength! I got it done in 45 minutes or so.
Then came the real
My coach instructed me to run a mile on the treadmill followed by 15 minutes of plyometrics one night a week. So…this was my night to do that.
The run went pretty well. My feet and knees felt fine, which in my world, is pretty darn incredible considering a year ago I was on crutches with a broken foot.
Worst. 3months. Ever.
But I digress…
Tonight after the successful run (held 6.0mph the whole time…again, this is big for me), I headed to the empty Group Ex studio to do my plyo.
Best. 15minutes. Ever.
Here’s what I did, on a whim pretty much:
30 Jump squats
15 Squat and Medicine ball (10lbs) toss and catches (since I didn’t have a partner or a wall)
10 Tuck Jumps
30 seconds of High Knees holding weighted (Sand filled) BOSU Stability Ball
15 Squat and Medicine Ball Toss (again)
Repeat entire sequence 2 more times.
I burned 170 calories in these 17 minutes. LOVE this finisher. I’m grateful (and so are my feet) that I only do this one time a week because I doubt my feet could handle any more than that.
While I was doing all this crazy stuff I noted in the mirror that my tuck jumps were exceptionally high. 6 months ago I wouldn’t have even attempted trying them. I admit…I amazed myself. And I’m giving credit the fuel that I’m giving my body and the workouts I’m putting it through. It’s responding better than I anticipated and I’m so grateful!
My reward to myself tonight: 20 minutes in the dry heat sauna. It was heavenly. So heavenly that I tweeted about it..HA!
That’s it! Time for that all important sleep before a fun filled day with the family tomorrow as well as church and food prep. 🙂