My Week in Exercise

Here’s a rundown of the exercise I did this week, and how I feel about it. I’ve been doing a significant amount of drinking and eating this week …. so it was important for me to get moving this week. BUT – it was a bit of a slow week exercise wise with all the work I did the past couple of days.

Monday: I went to noon Ranger Training Bootcamp with Sgt Nate. The class was a little brutal, but no awful. FIrst, we started with a warm up run, followed by 10-20-30-40 flying burpees. (Think: burpee, 180 degree jump turn, repeat). Then, we did 20 frog hops down the field, lunge walking (in reverse) back. We continued with 5 bear crawls and 10 pushups (the “5 and Dime”) down the field, and sprinted back – 4 times. There may have been something else that I’m blocking out.

Tuesday: I was supposed to get up for yoga, but I didn’t. I instead came to Lithe and took Twiggy. It’s a non stop class with a ton of cardio cheer at the beginning, at least the first half. Then, you alternate some standing arm and leg work with more cardio for the last half of class. I was dripping sweat, in a good way.  That evening, I took another Lithe class called Waspie. Waspie is a slower more sculpting class that uses the blue bands, which always make my arms hurt. My legs were super tight on Wednesday from all of the standing leg work we did!

Wednesday: Morning 3 mile slow run with Matt and Jess. Read about it here. I also had an ultimate frisbee game that night. I played a decent amount – and definitely got some sprints/speed work in! We won – 3-0 now! – and I scored a touchdown/goal and threw a touchdown pass also! I’m definitely getting better on offense!

Thursday/Friday: Rest days due to work and going to the beach today!

Saturday: Planning on some kind of bootcamp type workout at the beach. I’ll be sure to post about it! It will likely be something similar to this workout from the Be Well Philly Blog.

Sunday: 7 mile slow run with Matt. Actually looking forward to it! I only ran 5 miles last week, but I’m not too worried about the distance. Working our way up to 13.1!

Summary: 2 runs (1 short, 1 long), 1 Ranger Training, 2 Lithe classes, 1 DYI bootcamp, 1 ultimate frisbee game

Next week is my last full week off before school starts, so I’m going to kick it up a notch in anticipation of my nutrition challenge in September. Stay tuned.

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Working Out at Home

I don’t belong to a traditional gym, so when classes are cancelled due to holidays or my schedule doesn’t match up, I usually end up going for a run or doing my own workout outside. However, sometimes it’s WAY too hot. Like today. It’s almost 6:00pm in Philadelphia, but the real feel is 97 degrees!

I worked this morning til 1:45. I was going to get up super early and run, but that just didn’t happen. It was too hot to go for a run, so what’s a girl to do?

Well, lucky for me (and you), there are quite a bit of options for great at home workouts if you do a little digging. It’s not my favorite way to workout – I’m definitely a social person when it comes to getting fit, but I have compiled a few here for you that I use in a pinch.

Lithe Method has two great at home workouts on their blog that you can do if you are familiar with Lithe classes. I did the Hurricane Workout today. It took about 35 minutes and I was super sweaty at the end.

Be Well Philly has a weekly column called Be WOW – the Workout of the Week.  The ones I’ve listed below are particularly friendly to being at home inside. Free weights will help! (I got some from Amazon a couple years ago, and they come in handy!) – Find all of the Be Wow workouts here.

I also have put together a few 10 minute circuits that I pair with other things. For example, after the Hurricane Workout above, I did a 10 minute ab circuit to round out a great 45 minutes. Try one of these:

  • Abs:  20 V-Sits, 20 obliques/side crunches each side, 20 leg raises, 20 super mans – 3 times total
  • Full Body: (More like 15 minutes) – Squat Jumps, Pushups, Rear lunge to front kick, Plank to Bridge, Rowers –  4 Rounds of 20-15-10-5
  • Legs: 20 deep squats, 20 rear lunge to front kick, 20 lateral lunges (to the side), 20 fire hydrants – 3 times total

Finally, for those of you that like workout DVDs. I have and recommend the Jillian Michaels series (short and intense) and the Bob Harper videos. Some of these are also available for purchase on iTunes. And check for On Demand Workouts if you have that! (I do not.)

 

What indoor workouts do you like to do? Don’t let the heat be an excuse not to get a good workout in!

Sunday Bootcamp Workout

I am part of a meetup group called Healthy Girls Rock, and I occasionally host free group bootcamp workouts. I am not a certified group exercise instructor or a personal trainer (not yet at least!) Therefore, it’s all at your own risk, of course, but girls always come out, and we always get in a great workout. This past Sunday, I had a bootcamp planned for 10am at the art museum.

*<In the spirit of full disclosure, I was a bit of a hot mess on Saturday night – completely by accident, of course. Had an awesome time eating sushi and an even better time drinking beer in this totally cool pop up PHS beer garden on Broad St. However, by 11:45pm, I had to send myself home, and in the process got my wallet and keys lost/stolen. We are going to go with the “stolen” story, because it sounds a lot better than the “I dropped my wallet in the cab and was convinced I lost it” story. Anyway, I wasn’t feeling particularly awesome on Sunday morning but not totally dreadful either.>*

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There was certainly a nice view!

Approximately 15 girls were still signed up come Sunday morning and 8 showed. (I imagine the other 7 possibly had evenings like mine.) First off, it was freakin’ hot. There isn’t exactly shade on the art museum steps. On the plus side, there’s the art museum steps which provide a great workout in and of itself. I didn’t put sunscreen on my shoulders and neck, though, and I definitely got some sun. The girls who came out were very nice and up for a good workout. Due to the heat, some definitely did not hydrate properly and got a little light headed, so a few had to sit down for part of the workout. PSA: Always work at your level and listen to your body.

The workout we did could easily be replicated. Here it is, for your benefit!

  • Start with 3 rounds of stair runs (down to bottom and back up).  –  If you don’t have stairs, run around the block or a short loop or something similar.
  • 1st circuit, 3 rounds: 20 squats, 20 push ups, 20 rowers (like sit-ups), walking lunges down a ramp and back up (or just about 20-25), 1 round of stairs
  • 2nd circuit, 3 rounds: 1 min plank hold, 20 tricep dips, side shuffle down ramp and back up (or on a flat surface if no ramp), 1 round of stairs
  • Stretching!

This took us about 45 minutes. If I was doing this by myself, I probably would have finished in about 35-40 minutes. However, I definitely still felt like I got a good workout!

Modifications:

Longer: Run 1 mile before and/or after

Harder: Sprint the stair runs, substitute jump squats for regular squats,

Shorter: 2 rounds of each exercise

Easier: substitute incline pushups for regular pushups, walk stairs instead of running, substitute stationary lunges for walking lunges

As always: Talk to your doctor if you have any hesitations or questions about starting a workout program.