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I log it as cardio, but an hour would only burn around 150-200 Calories depending on whether there is a power round. And if we're focusing on core/strength then it may be even less
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Saturday Been completely lazy today. Preparing to go to a funeral tomorrow and put my run off all day. Finally managed 2 of the 3 miles I was.supposed to do, in the most blah run I've had in a while
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Friday. 60min boxing session with PT, well not just boxing there were squats, there was running, there were press ups, then there was 15min of abs. 3km run as per my training plan. Tried to push the pace today 45 legs bums and tums class
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I use garmin, but I dont use their workouts. Instead I follow a plan and input the different runs on that plan as workouts, which I then run. So if I have an interval run in the plan then I create a workout and then just start that when I'm ready to go.
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Thursday 1hr stair workout with trainer- lovely leg burner. So much pain. 3km run with a friend - very easy pace for me but I was pushing her out of her comfort zone Tabata plus abs - absolutely brutal
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Wednesday. Pull up work as given to me by my PT. So activation using bands, band assisted pull ups, trx pull ups and then lat pull down to finish off. Have to say that could really feel the difference doing the activation first. And I am currently suffering with Doms in my back (think from Monday), didnt even know you…
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Tuesday madness. 30min session with trainer - today we used the mini trampoline. My legs were well and truly destroyed by the end. Bouncing on the trampoline, then squat jumps then shuttle run. Absolutely brutal. Benching - still doing my main sets at lower weight, higher rep, slow paused reps. 3x14@25kg, then did 5 reps…
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Find an established beginner program and follow that. As for the soreness, if it is just muscle soreness (DOMS) rather than injury then, yes it is fine to work out with that soreness. In fact activity may ease it off quite a bit, I would just make sure that you warm up properly, usually by the time I've warmed up the…
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I'm a 5'1" female and I lost weight (while strength training) eating a hell of a lot more than 1300 Calories. Unless you are very overweight there is no way you are going to build muscle on such a big deficit. I eat around 2000 Calories a day when losing weight and lost 150lb doing that. Recomping (losing fat while gaining…
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My record is 33min but I rarely do anything other than intervals. Outside I can run for 4hr+
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30min session with trainer. Spent the whole 30min teaching me exercises to activate the lats for pull up, using bands and trx. Then some band assisted pull ups (that I struggled with, as the bar we were using was a lot wider than I'm used to) and dead hangs. Shoulders and arms. My usual workout with the added rep per set.…
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Sunday. Right so today was supposed to be an active rest day, but I was struggling mentally and some friends asked me to go on a run with them to help clear my head. 20min yoga for runners 4mile run
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As you are 5'2" I'm guessing you're female, which means that 15% bodyfat is pretty low. So if you genuinely are overweight, then it would most likely be muscle. How much do you actually weigh??? Are you actually overweight??
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Saturday. Around 7miles in total cycling to and from bootcamp. Really fun riding along the river today, no way of avoiding the puddles, so I embraced it and just went through them. Managed to move up 2 places as well in the standings on the way back along the river in strava. Bootcamp - urgh so hard, lots of running. In…
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Friday. 1hour stair workout with personal trainer. She had absolutely no sympathy for the fact it was the day after leg day and the doms is in full swing. Pull up work, I'm slowly but surely seeing progress. After using the lat pull down to activate my lats I managed 3 sets of 4 band assisted pull ups. Moving on to the…
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Thursday 30min session with PT, a horrid mini circuit comprising of a shuttle run, then 3xsquat and press/1xburpee repeated for as long as the shuttle took, all repeated for 20min (plus warm up and cool down/stretc) Leg day, still working at relatively low weight/high rep, adding 1 rep for each set above what I did last…
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Wednesday 30min early morning sprints with trainer and her resistance band Pull up work. Managed some with the band today. 45 min cardio blast - started with 10 rounds of 250m ski erg, 75kg sled push. Then did 10min rower and 10min elliptical No evening classes so went to gym 45 min trx workout 20min rower technique drills…
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Tuesday 30min session with trainer, fun little circuit that included clean and press, sit ups, press ups, shuttles and a total of 900 punches. Bench - lighter weights, slow, paused reps. And then taking the weight up. Got backup to 5@45kg so getting there. 45min zumba class Bench accessories (incline and decline dumbbell)…
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Tbh standard squats aren't going to do much for the butt. Better options are : Deadlifts (different variations, including straight leg, sumo and single leg), I add a knee raise to the single leg that I hold foot couple seconds Sumo squats Curtsey squats. (I do then with a leg raise that I hold for a couple seconds)…
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I work out several times a day. I had an early morning PT session today, plus lifted and did Zumba which took most of the morning. Then this evening I'll be doing insanity and boxercise.
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Sunday is my rest day. But I do active rest. As I'm doing a running streak I run at least a mile (usually 15min which is 1.5 miles on a Sunday), plus I do an hour of PiYo.
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Monday. 30min session with trainer, trx with some advanced versions of exercises creeping in. Shoulders/arms my usual strength routine with an extra rep per set. Plus pull up work. Mini tri - row 1km/cycle 7km/run 2km Extra mile - fast as *kitten*, trying to deal with some pretty *kitten* news. 45min circuits class - lots…
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PiYo is absolutely fab, I get bored doing just yoga or pilates, but with piyo I'm challenged enough. Omg though the burpees and power rounds. I was like wtf burpees.in the middle.of a leg workout
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Active rest today. 60min piyo live workout 1.5mile treadmill run
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Pretty much this. Monday: shoulders and arms (main lift barbell shoulder press) Tuesday : chest/back (main lift bench plus working on pull ups) Thursday : legs (main lifts squats/deadlifts) Most of my compound lifts work the corr anyway, but also do core work with PT. Do cardio mon-sat, on my own, with a PT and in classes.…
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I have something very similar, what ive got is actually nurse maids elbow, (from a combination of being hypermobile and my 6 year tripping while holding my hand). I'm around 6 weeks in to recovery, and for the first 2 weeks had to drop three weights in lifting down to nothing. I was literally just doing the movements with…
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I used to do full body, around 1hr 3xweek. I now split into 3 workouts a week. Mon : shoulders/arms Tue : chest/back Thur : legs. I always start with the big compound lifts and then move on to other isolation exercises designed to help me reach particular goals (I'm off season for running now, so doing a lot of leg work,…
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When I weighed 200lb+ and was very unfit (felt like I was dying when my hr hit 130), i could burn 700 Calories in 45min of zumba. Now I'm only 140lb and (according to some) super fit, I'm lucky if i burn 400 in the same class despite jumping a lot more. It's simply a consequence of being lighter and fitter, sometimes it…
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This is also my goal for 2020. My PT has given me work to do 3x a.week and I have bands to start the process. I managed around half a rep of a chin up on Thursday, which is at least a start
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Saturday fun and games Approx 7 chilly miles cycle to/from bootcamp. Somehow managed to bag myself an 8th place trophy (up from 10), not bad considering my bike is definitely not designed for speed. Bootcamp, urgh. Think she may have germinated the seeds of the plan for this class during my PT session yesterday when she…
