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What Was Your Work Out Today?

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  • BeckyBeebsBeckyBeebs Posts: 16Member Member Posts: 16Member Member
    I follow a 12 week guide that has daily cardio (HIIT/LISS alternating) and then strength circuits. Today was lower and upper body; should also have been 11 minutes of HIIT, but I was too time crunched because I merged two days together since I missed yesterday's gym time to vote. There are 2 circuits each day with 3 moves per circuit. For each circuit, you do 10 reps of each move and then repeat as many times as possible for 5 minutes, rest 1 minute, repeat circuit. Reps escalate to 15 at week 5 and 20 at week 9. Here were my totals for the day:

    60 fire hydrant kicks each side
    2 minutes of flutter kicks
    60 star jumps (killer)
    60 alternating jump lunges each side (also killer)
    60 basic weighted squats
    60 basic weighted squats with leg lift each side
    60 90 degree arm raises
    60 plank shoulder taps
    60 pushups (10 from my knees - still building up strength!)
    60 reverse curls to side press
    60 standing shoulder flies
    60 one-legged push-ups (30 each side) (30 from knees)

    Tomorrow is 32 minutes of 5 min run/3 min walk cycles (following a C25K program), then core circuits. Core moves will be: criss cross legs, knee tuck crunches, weighted straight arm climbs, reverse crunches, genie sits and six inch holds.

  • GiddyupTimGiddyupTim Posts: 2,693Member Member Posts: 2,693Member Member
    Today I played 90 minutes of tennis.
    Tomorrow, I do my track workout. It's for developing speed. It is supposed to be timed. But I don't bother with that, except for the time for the rests.
    It is:
    1600 meters (4 times around the track)
    2 minute rest
    1200 meters (3 times)
    2 minute rest
    800 meters (2 times)
    1 minute rest
    Then 200 meter sprints X six. You are supposed to rest only 1 minute between the sprints. I probably take a bit longer. But I also try to run the sprints absolutely as fast as I can.
  • amy19355amy19355 Posts: 481Member, Premium Member Posts: 481Member, Premium Member
    Is the stair master a workout? It sure felt like it, all fifteen heart-pounding, brow-sweating minutes of it. I’ve increased my time by 5 minutes each of the last three visits to the gym, but on a slow setting for now.

    The elliptical kept my arms and legs pumping for 20 minutes after the stairs, then i finished up 15 minutes on the treadmill @3mph.

  • aokoyeaokoye Posts: 1,144Member Member Posts: 1,144Member Member
    Rowing machine today:
    The 45 min workout on Concept 2's workout of the day page. This time it was even 45 min for me!
    6 x 1000m/3 min easy

    And because I'm a good PT patient (or try to be more often than not):
    Leg press
    Leg extension - and before anyone does the "but not safe!" thing, my physical therapist has watched me use leg extension machines for what probably amounts to at least 12 hours at this point (I've been seeing her for both knees for nearly two years). I'm also very good at not pushing myself too hard. If she was worried about me getting hurt she wouldn't have me do it (we joke that if I get hurt because of her she'll get yelled at by my orthopedic surgeon which is a scary prospect ;) ).
  • billutzmanbillutzman Posts: 74Member Member Posts: 74Member Member
    T25 Beta Ript Circuit then jumped on my elliptical for 10min of HIIT
  • estherdragonbatestherdragonbat Posts: 4,191Member Member Posts: 4,191Member Member
    A 110-minute walk (net; I had some errands to do, deliberately took a circuitous route, deducted the time spent not walking) followed by strength training.

    5 minutes warm-up
    30 minutes lower body (front squats, side squats, forward lunges, bent leg-lifts)
    7 minutes cooldown stretches
  • JessAndreiaJessAndreia Posts: 132Member Member Posts: 132Member Member
    Goblet squats. 4 sets 8 reps
    Walking lunges. 3 sets 8 reps
    Leg curl. 3 sets 10 reps
    Cable machine crunch 3 sets 12 reps
    Some calf raises.
    15 minutes low intensity cardio
    edited November 2018
  • hesn92hesn92 Posts: 5,186Member Member Posts: 5,186Member Member
    I was supposed to do my weights workout this morning but my stupid fitbit alarm didn't go off. :s Hopefully I can get it done tonight after work.
  • nicoleseph0321nicoleseph0321 Posts: 33Member Member Posts: 33Member Member
    Leg day!

    4 sets walking lunges (about 16-20 per set) w. 25 lb dumbbells
    4 sets of 10 squats w. 145 lbs
    3 sets quad extensions w. 50 lbs
    3 sets 20 calf raises/10 leg press w. 275 on leg press machine
    1 set king squats (not sure if that’s what they’re called??) holding 1 plate
  • mrramsey7797mrramsey7797 Posts: 1Member, Premium Member Posts: 1Member, Premium Member
    Rowed 5000m on the Concept2 today. Man it's been a while since I did that....
  • ccrdragonccrdragon Posts: 2,066Member Member Posts: 2,066Member Member
    Leg day for me (heavy sets today):

    Squats - 6 sets x 5reps
    Leg press - 6 sets x 8 reps
    Curls - 4 x 10
    Extentions - 4 x 10
    Toe raises - 4 x 20
    1 Leg press - 4 x 10
    Walking double lunges (step/lower/raise/lower/step) - 4 x 10
    Seated calf - 4 x 10
  • chelllsea124chelllsea124 Posts: 336Member Member Posts: 336Member Member
    1 hour of Zumba!
  • cwolfman13cwolfman13 Posts: 35,196Member Member Posts: 35,196Member Member
    Push day in the weight room
  • HoneyBadger155HoneyBadger155 Posts: 1,013Member Member Posts: 1,013Member Member
    Just getting back to "regular" workouts now that race season is over - so this week, to get things going and give my body a chance to adjust, I'm doing week 1 of the Venus program (which is basically a 3-day a week full body ST routine).

    Today is actually rest day.

    Next week it's back to my 5-day lifting program, picked one that sounded good and will give it a shot for 6 weeks or so. Planning to add some hiking and/or bicycling at least once on the weekend.

    I've added a lot of steps to my daily routine, so I'm not too focused on cardio right now, will have more cardio and muscle endurance added back in closer to next year's race season getting going (so end of January/early February timeframe).
  • billutzmanbillutzman Posts: 74Member Member Posts: 74Member Member
    Focus T25 Dynamic Core. Absolutely the most burning feel good pain routine ever. 25 min of beautiful torture.
  • hesn92hesn92 Posts: 5,186Member Member Posts: 5,186Member Member
    I ran this morning and had a really *kitten* run for some reason. Bummed out. First run in the snow though.
    edited November 2018
  • makkimakki2018makkimakki2018 Posts: 393Member Member Posts: 393Member Member
    18 mile leisure bike ride with a 3 mile category 3 climb mixed in.
  • MelanieCN77MelanieCN77 Posts: 2,985Member Member Posts: 2,985Member Member
    3rd five mile run of the week. Next week will be six miles. Working towards not dying at my Thanksgiving race.
  • JessAndreiaJessAndreia Posts: 132Member Member Posts: 132Member Member
    Dumbbell overhead press - 1 set 8 reps, 3 sets 6 reps
    Pulldown - 4 sets 8 reps
    Incline dumbbell press - 2 sets 10 reps, 1 set 8 reps
    Seated row - 3 sets 8 reps
    Chest press machine - 2 sets 12 reps, 1 set 10 reps
    Dumbbell curl - 2 sets 10 reps, 1 set 8 reps
    Cable tricep pushdown - 3 sets 10 reps

    Teadmill walking for 10 minutes.
    edited November 2018
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