Thursday, June 23, 2016

updated exercise routine: more weight AND more reps!

I got my updated workout yesterday. My immediate response was, "Is Mark trying to kill me?!" And I emailed him to ask exactly that. I was kidding with him, of course. He replied back that yes, it's a lot, but I don't have to accomplish it all at once. The end goal is to be able to do the whole thing without any breaks. (?!)
I'm happy to say that I did it yesterday in the gym at work. Yes, it took longer and it was much harder. But I didn't die, pass out or have a heart attack. I have to say I was really worn out, though. I was trying to talk to a coworker afterwards and I had a hard time voicing my thoughts, or even gathering my thoughts, really. But I felt good overall and I felt pretty good the rest of the night. I went home and made dinner: half a toasted English muffin topped with goat cheese and a fried egg. (I just can't ever have enough goat cheese.)
Oh, and another thing: I've been seeing him once a week for a couple weeks and I've been keeping up with it. It's definitely hard to do this on my own, but I'm doing it. I've only skipped one workout without making it up at some other time.
So, here's the newest workout: 
  • Jogging in place, jumping jacks and mountain climbers, alternated three times for a total of 8 minutes (If doing this at work, I hit the treadmill for 10 minutes instead.)
  • 3 set of 20 walking lunges holding two 10 lb. free weights to do curls while lunging
  • 3 sets of 20 body squats holding a 10 lb. free weight
  • 3 sets of 20 kettle bell swings with a 20 lb. kettle bell
  • 3 sets of 15 squat jumps
  • 2 sets of 15 reverse lunges using a 15 lb. kettle bell
  • 2 sets of 15 sumo uprights using a 25 lb. kettle bell (it's a squat with a kettle bell)
  • 4 sprints, 40 yards each
  • 4 sets of how ever many push-ups I can do: I still can't do a full push-up, but I'm getting there. I can do about 21 in the first set, 19 in the second set, and about 10 to 15 in the last two sets.
  • Plank, as long as I can hold it
  • Stretching for 10 minutes
I have to admit I've been slacking off on the plank and the stretching.  I guess I feel like stretching isn't important.  As for the plank, it hurts my forearms to do it in the gym at work.  But I bought a really thick mat that's small and portable, so now I have no excuse!


  1. Instead of "stretching" try foam rolling. It is a long foam tube about 6-8" in diameter - firm to the touch. You roll your body parts over it - butt, back, hamstrings, quads... It feels so good after the first few times. I thought it was painful at first but now I cannot work out without doing it. Supposedly it squeezes all the lactic acid out of your muscles and allows you to recover faster. No need to stretch to warm up although you can if you want. I wonder what your trainer would think of foam rolling? Our trainers require us to foam roll before every session/class and I like to after the session as well!

    1. I'll have to ask about that. I've seen them in the store and I didn't have a clue what they're for.

  2. I hate stretches too, but they are important for my body so I just tell it to quit whining and do them anyway! ;)

    I love that feeling when I run for just 10 more seconds than I did last time, and when I push myself harder than I did last workout. So I know already bumping up your doings is going to feel awesome for you.. ;)

    1. Actually, it does feel awesome. Tiring, but awesome. It was easier last night. I think stretching I unappealing to me because I feel like it takes too long. That's the issue I run into when exercising at home too. I guess it just feels boring and monotonous to me.