Here is where you will find what I do for my workouts every day! I figured this would be a bit easier than including them in every post.
If you have any questions about any of the workouts or the exercises, please feel free to comment below or email me at greekyogurtandappleslices [at] gmail [dot] com.
**Edited to Add: I decided to kind of ‘start over’ in the middle of October (2011), I just had not updated it in a while, & couldn’r remember my past workouts.**
October 17th – October 23rd
Monday: Jaime Eason’s Back & Bicep workout; 20 minutes elliptical (10 resistance)
Tuesday: Jaime Eason’s Chest & Tricep workout; 20 minutes ellitical (10 resistance)
Wednesday: Jaime Eason’s Shoulders & Ab workout; 30 minutes elliptical (10 resistance)
Thursday: Jamie Eason’s Leg workout + additional leg & butt exercises- 3 sets of 10: inner thigh presses, outer thigh presses, one leg leg press, both legs leg press, weighted butt kicks, weighted bridges- both legs & single legged); 20 minutes elliptical (20 resistance)
Saturday: Full upper body workout + abs; 20 minutes incline walking & running on treadmill + sprints @ 9.0
Sunday: Leg + glute workout- 40 minutes; 25 minutes on treadmill- alternating between incline walking & running
Week of January 24th- January 30th:
Monday: All cardio- 10 minutes elliptical, 10 minutes running, 10 minutes incline walking, 5 minutes stationary bike, 5 minutes arc trainer; finished with abs
Tuesday: Biceps/ Back/ Shoulder workout; running in between each superset
Wednesday: 10 minutes HIIT running; 10 minutes incline walk; Chest/ Tricep superset workout; finished up with ab workout (including 1 minute plank holds!)Thursday: Full Lower body/ leg workout
Saturday: Full body weight workout (an hour) + LOTS of sprints in between super sets – DOMS are here! 🙂
Sunday: 40 minute Lazy Girl workout (from Julie) <– by no means is it lazy! 🙂 followed by ab exercises, butt exercises & lunge & lifts.
Week of January 31st- February 6th:
Monday: 15 min. cardio- 5 min. incline walking; 5 min. running; 5 min. elliptical; then biceps/ shoulder/ lat weight workout; finished up with abs- 1 hour total
Tuesday: Lindsay’s BURNOUT circuit– talk about some BURN!
Wednesday: 50 minute PURE cardio workout- 25 minute HIIT workout (Warm up: 2 min. walk @ 4.0; 3 min. jog at 6.5; 9.0 for 20sec., jog @ 5.0- 5.5 for 40 sec.- Repeat this for 20 minutes!); Incline walk for 15 minutes WITH hand weights (5 min @ 15% incline, 3.0 speed, 5 min @ 10% incline, 3.5 speed, 5 min @ 7.5% incline, 4.0 speed); 10 minutes elliptical (20 crossramp)
Thursday: This Leg workout.
Friday: Rest. TGIF!
Saturday: 30 minutes cardio- sprints & Full body weight workout
Sunday: 1 hour at gym- 30 Minute Calorie Blast, 10 min. incline walking (5 min@ 15%, 3.0; 5 min @ 12%, 3.3), 10 min. elliptical- 20 crossramp, 5 resistance; ended with ab exercises
Week of February 7th- February 13th
Monday: 20 minutes cardio- 15 minute HIIT workout (30 sec. run @ 6.0, 30 sec. sprint @ 9.0- repeat until you hit 15 minutes), 5 min. run/ jog at 7.0; 30 minute weight workout- back/ chest/ abs
Tuesday: 35 minute weight workout- biceps & triceps; 30 minutes of cardio on treadmill- this workout from Oxygen <– nice incline workout!
Wednesday: 40 minute cardio workout- 30 minute running incline workout on treadmill; 10 minutes on elliptical; 30 minute weight workout- shoulders & abs- shoulders were BURNING!!
Thursday: 30 minute cardio workout (gradually increasing the speed each minute- from 6.0- 7.5 & then back down), 30 minute weight workout– Legs & BUTT today 😉
Saturday: 1 hour @ gym– 30 minute Weight workout- Full Body- MAJOR DOMs today & 30 minute Cardio workout- sprints- 9.0 for 30 sec., 6.0 for 1 minute then repeat
Sunday: 1 hour workout- Naomi’s Switch it Up 40 minute Treadmill workout– pretty hard! Those inclines are rough- don’t think I walked once, even though some of the speeds at 3.8- this one is pretty tough- really liked it 🙂 Finished with abs & some leg exercises
Week of February 14th- 20th
Monday: 1 hour @ gym- full body weights with 5 minutes of sprinting workouts in between each set of weights.
Tuesday: 5.5 mile run – 45 minutes; stretching.
Wednesday: 30 minute weight workout- biceps & triceps; 30 minute treadmill workout (an AWESOME one from Mrs. J!)
Thursday: 1 hour @ gym— 35 minute weight workout- legs + abs; 25 minutes cardio- 20 Minute Hilly Interval Run from Court 🙂 & 5 minutes on the elliptical
Friday: 35 minutes cardio- 4 mile run- 32 minutes; 3 minute cool down- 4.0; 20 minutes full body weights & ab exercises
Saturday: rest- beach day 😀
Sunday: 45 minutes weight workout- chest + back + shoulders + abs; 3 mile run
Week of February 21st- 27th
Monday: 6 mile run- 50 minutes; stretch
Tuesday: Morning- 1 hour at gym– 35 minute hard core bicep/ tricep/ ab workout! 2.5 miles (20 minutes) of sprint intervals- 1 min. @ 6.0; 30 sec @ 10.0; 5 minute cooldown walk. Afternoon– 3.5 miles in 30 minutes! (not too shabby for a run on my lunch break 🙂 ) then a mile walk for cool down.
Wednesday: Morning- 1 hour 10 minutes at gym; warm up with 1 mile run- 8:50; 2 minute walk @ 4.0; then 55 minute leg/ glute & ab workout. Afternoon– 2.5 mile walk (had to walk because of achilles issues 😦 )around Lake Eola with hand weights- 50 lunges with lifts, also did a bunch of bicep curls, tricep dips, shoulder raises, etc. (NICE park workout!)
Thursday:60 minute Mix it Up Cardio Routine (from Kristen!)
Saturday: Full body weight workout + running in between supersets. (added more weight to the workout & a few more supersets & more running..but overall pretty similar workout)
Sunday: 4.5 mile run- 37 minutes; warm up & cool down walk @ 4.0 – about 5 minutes total; ab exercises & butt exercises
Week of February 28th -March 6th
Monday: Morning: 1 hour at the gym- 2.5 mile run to warm up- 20 minutes; 40 minutes of full body weights- killer! Afternoon: 3.5 mile run- 28 minutes (negative splits- wooohhooooo!!!!); lunges followed by stretches- lots for my ankle/ calves
Tuesday: Morning: 1 hour @ gym- boot camp workout- HARD core! – included 30 minutes of sprinting @9.0 (will post workout later!Afternoon:
30 minutes elliptical; 3 rounds @ home bootcamp style workouts; finished up with additional ab exercises
Wednesday: Morning: 30 minute bicep/ tricep workout; 30 minute HIIT workout (thanks Lisa 🙂 )– total of 3.27 miles; Afternoon: 3 mile run (8 min. pace!!), 10 min. elliptical; finished with abs
Thursday: Morning: 1 hour @ gym – 30 minute shoulder/ back weight workout; 30 minute HIIT workout – covered 3.5 miles; Afternoon: 25 minute HIIT workout- covered 3 miles; 5 minutes elliptical; 20 minutes of abs & stretching (6.5 miles total total 😀 )
Friday: 5 mile run- finished in 40:12 minutes- ALL miles under 8 minutes except the first one 🙂 ; then I did an ab workout & lots of stretching
Saturday: Morning: 30 min. up & down running interval workout– 3.5 miles; 30 min. full body weight workout- will post tomorrow- it was awesome! Afternoon: 2.5 mile run- making my mile total : 6 miles- did it in 50 minutes
Week of March 7th – 13th
Monday: Morning: 10 minute quick warm up (running) 1.15 miles- 30 minute bicep/ tricep workout + abs; 25 minute run- various speeds- 2.9 miles (wanted a total of at least 3 miles this morning) Afternoon: 4 mile run- 31:55 – under 8 minute pace!; ab workout + butt workout
Tuesday: Morning: 30 minute leg workout- heavy weights; 30 minute HIIT workout (sprint @ 9.0 for 30 sec.; jog @ 6.0 for 1 min.; repeat for 30 minutes) Afternoon: 1 mile run for warm up- 8 minutes; 550 rep fat massacre ; 1 mile run- 8 minutes; 25 lunges- each leg; 5 minutes elliptical; 20 inner thigh lifts- each leg; ab workout + butt workout
Wednesday: Morning: 40 minutes cardio; 20 minute shoulder workout; Afternoon: 10 minutes on treadmill- 1 mile run- 8 min., 2 min. cool down walk; 10 minutes on elliptical; Completely Random bootcamp workout; stretches
Thursday: Morning: 4 Mile Interval run- 34 minutes; cool down walk- 2 minutes; 20 minute barbell workout; Afternoon: 3 circuits of this: 10 minutes on elliptical (high resistance), 10 (each leg) walking lunges with lift, 10 cable bicep curls, 10 v-ups, 10 bench tuck crunches, 10 crunches on floor- hands on knees then crunch up; once completed, 3 circuits of this: 10 jumping jacks, 10 (each leg) butt kicks, 10 squat jumps
Friday: 1 mile warm up run- 8:30; 1 mile of sprinting @ 10.0 mph on treadmill- various breaks in between the sprints- but I did a mile in 5:14!!; cool down mile at 8:20; 3 rounds of this:
-20 body weight squats; 15 incline pushups (on bench); 15 hip raises; side plank holds- 30 sec. each side; 12 floor Y raises; 12 floor T raises; 12 floor I raises.
Saturday: Rest day- wedding shopping 🙂
Sunday: 6 mile run- 50 minutes; 3 rounds of plyometrics full body routine; 3 rounds of this: 20 bicep curls, 20 overhead trip presses, 20 chest flyes, 20 back rows (all with 5 lb. each hand); 3 sets of 12 cable crossovers; 3 sets of 12 DB chest presses; ab workout with stability ball & medicine balls
Week of March 14th- 20th
Monday: Morning: 10 min. warm up jog/ run on treadmill (start at 6.0 then go up .1 every minute); 30 min. bicep/ tricep workout; 15 min. hill run on treadmill (alternating between 0% incline & 5% incline every minute) Afternoon: 2 miles running- with 10.0 sprints- hard core! (15 minutes total); 2 rounds of Body Rock’s Crazy Home Bootcamp Workout; finished up with ab & butt exercises (I was a sweaty MESS!)
Tuesday: Morning: Shortened version of Lindsay’s burnout circuit; Afternoon: 15 inminutes of running sprint intervals- for a total of 2 miles; 5 minutes incline walking (3.5, 10% incline); 10 minutes on elliptical (alternating between high resistance & regular resistance); 3 circuits of this: 10 toe taps- each leg, 10 jumping jacks, 10 high jumps; 50 bench crunches, 25 knee up crunches, 15 pushups
Wednesday: Morning: 15 minute run for warm up; 45 minute upper body workout (chest, back, shoulders)– hard core, I was crawling out of the gym; Afternoon: 10 min. warm up interval run (6.5 for 1 min., 9.0 for 30 sec., repeat for 10 minutes), 5 min. elliptical- 5 resistance; 10 total exercises- walking pushups (3) then jump up & do 2 side lunges (each side); (<-from body rock tv, but I can’t find the link); Modified version of the 550 rep fat massacre: (didn’t have enough time for full thing) Backward lunge kick up- 25 reps each leg, walk over push ups- 50 reps, Mt. Climbers- 50 reps, Sumo squat jumps- 50 reps, One leg bridge leg lift- 25 each leg, side to side squat & leg lift- 50 reps, star crunches- 25 reps, side plank lifts- 25 each side, 25 side crunches (each side), 25 crunches
Thursday: Morning: 40 minute legs + ab workouts; 20 minute run (10 minutes of hills, 10 minutes of intervals) Afternoon: 5k run- 24:30- not too shabby 😉 ; 5 min. incline walking, 10 min. elliptical alternating resistance, finished with ab workout
Saturday: 1 hour bootcamp- included lots of plyometrics & sprinting on the treadmill (will post workout later)
Sunday: 5 mile run (43 minutes)- first 30 minutes of just HILLS then then remaining minutes were fast- with intervals; ab workout
Week of March 21st- March 27th
Monday: Morning- 1 mile warm up run (8:30), chest/back/shoulder workout- with running .5 miles in between EACH superset. Afternoon: Ran 3.5 miles- all miles under 8 minutes- fastest at 7:31 🙂 finished up with ab workout & stretches
Tuesday: Morning- Leg workout- circuit style (hard!!), followed by a FAST interval run– found here
Wednesday: Morning- 3 rounds of this: 10 minute run on treadmill (between 6.5- 7.0 for speed, .5% incline), 12 alternating bicep curls (each arm) with 15lb each hand, 12 tricep cable pushdown (straight bar) with 50lb., 12 Hammer curls- each arm- with 15lb each hand, 12 overhead tricep pulls using cable- 30lb. weight, 12 Cross body bicep curls- each arm- 15lb. each hand– **repeat circuit 3 times total**; Afternoon: 2 rounds of this: run 12 minutes (speed 6.5- 7.0), 20 bicep curls-each arm with 3lb. each hand, 20 overhead tricep dumbbell presses- 3lb. each hand, 20 alternating lateral raises & front raises- 3lb. each hand, 20 reverse flyes with 3lb. each hand, 20 bench dips, 20 butt kicks on bench- **repeat circuit twice**; followed with a butt & ab workout
Thursday: 10 min. warm up on the elliptical; full body weight workout (see this post for more detail) – with 90 sec. sprints between each set (enough to make it a total of 2 miles in sprints!) Afternoon: Warm up- 5 minutes of running (6.8 speed), 5 minutes on elliptical; **two rounds of this: 20 body weight squats, 20 push ups, 20 squat trusts, 30 sec. regular plank hold, 20 alternating lunges with kick back, hip lifts- 10 with each leg in air- 10 regular, Side planks- 30 sec hold each side, 50 high knees, 25 basic crunches, 25 bicycle crunches, 50 mountain climbers.; finished up with abs + plyo- 30 bench tuck crunches, 30 bicycle crunches, 30 jumping jacks, 30 bench jumps, 30 v-ups.
Friday: Hour @ Gym- lots of cardio & full weight workout + lots of abs.
Saturday: Vixen Fitness.
Week of March 28th- April 3rd
Monday: Morning- 10 minute warm up run- 6.5- 7.0; 10 minute interval workout- going between 9.0 & 6.5; 3 rounds of this workout- 12 reps each: bicep curls, up from side bicep curls, overhead tricep extensions, tricep kickbacks, Arnolds (for shoulders), shoulder shrugs, one arm row (for back), reverse hand rows with bar, DB chest press, Cable crossovers, stationary lunges with weights, calf raises, incline situps, side to side incline situps, decline sit ups. Afternoon: **3 rounds of this: run 1 mile (about 8 minute pace), 10 lunges with lift- each leg, 10 bench dips, 15 jumping jacks, 10 Lat pulldown, 10 push ups.
Tuesday: Morning: 3 rounds of the Fat Blaster circuit, 1 round of at home bootcamp workout, 3 rounds of an ab workout circuit (coming soon!) Afternoon: 1 mile warm up (8 min.); 10 sprints for 30 sec. at 10 mph!- with 30 sec. rest in between each sprint; 3 rounds of this: 20 bodyweight squats, 15 incline pushups, 15 hip raises, 15 v-up sit ups, 15 fire hydrants- EACH side, 12 floor Y raises, 12 floor T raises, 12 floor I raises
Wednesday: Morning: 1 hour at gym-Warm up of 10 minute run, heavy leg workout (will post it soon!- it was great!), cool down of 10 minute run; Afternoon: 3 rounds of this: 5 minute run on treadmill (about 7.0- 7.5 speed), 5 minutes on elliptical alternating between high resistance & low resistance), 20 bicep curls, 20 overhead tricep extensions, 20 shoulder presses, 20 upright rows, 20 chest presses (laying on ground), 25 weighted crunches, 25 v-ups with weights
Thursday: Morning: 1 mile warm up on treadmill (7.0 speed), upper body workout (chest, shoulders & back)- running .3 miles in between each set, followed by 50 Bosu ball sit ups- pulling 30lb. behind head (using cable machine) Afternoon: 30 minutes elliptical; then did a few rounds of various plyometric moves followed by abs & butt exercises
Saturday: Ran 4 miles on treadmill- @ hotel. Then did a bunch of jumping jacks, squat jumps, pushups, etc. (just kind of did random things that I could do in the hotel gym.- made sure to keep my heart rate high. I finished up the workout with a few rounds of an ab circuit.
Sunday: 4 mile run- 32 minutes; then 3 rounds of this (with a weight that you can handle): 12 alternating bicep curls, 12 bicep curls- up from the side, 12 overhead tricep extensions, 12 tricep kick backs (each arm), 12 lateral & front raises, 12 shoulder presses, 12 chest presses, 12 chest flies, 12 reverse grip barbell back row, 12 reverse flies.
Week of April 4th- April 10th
Monday: Morning: 15 minute interval treadmill workout (sprint for 30 sec. @ 9.0, jog/ run @ 6.5 for 1 min.- repeat for 15 min.); leg workout– KILLER- so sore now! (leg workout posted here– at bottom of page), ab workout; Afternoon: 3 rounds of this: 5 min. run on treadmill (6.8- 7.0 speed), 5 minutes elliptical- alternating resistance, 20 reverse lunges with front kick, 20 squats, 20 pushups, 30 mountain climbers, 20 ‘star crunches’, 20 crunches, 20 bench tucks
Tuesday: Morning:4 mile treadmill run- alternating between speeds & inclines- about 36 minutes (a bit slower because of the inclines), 20 minute deltoid workout, finished workout with ab exercises on Bosu ball; Afternoon: 25 minutes on elliptical- alternating between high & low resistance; 10 minute walk/ run on treadmill- alternated every minute between waking & running; 50 jumping jacks, 20 front kicks (each leg), 20 v-ups for abs, 25 bench tuck crunches
Wednesday: Rest day- I was SO sore- decided to take it Wed. instead of the normal Friday- my body was screaming at me for a break!
Thursday: Morning: 30 minute bicep/ tricep workout- used a workout I found in Oxygen magazine; 20 minute interval run on treadmill- 1 min. @ 6.0, 30 sec. at 9.0- repeat until 20 minutes; finished with an ab workout using Bosu ball & stability ball; Afternoon: 2 rounds of this treadmill run (1 min. @ 5.0, 1 min. @ 5.5, 1 min. @ 6.0, 1 min. @ 6.5, 1 min. @ 7.0, 1 min. @ 7.5, 1 min. @ 8.0, 2 min. @6), 5 minutes on elliptical, 1 round of the at home cardio blast, finished with a 10 minute ab workout
Friday: Morning: Kristen’s 5-4-3-2-1 treadmill run– I added on a few more minutes & made it a total of 6 miles (50 minutes); 10 minute ab workout Afternoon: 2 mile run- under 8 minute pace (about 7:30 each mile), followed by 5 minutes of incline walking, finished with an ab workout + butt workout
Saturday: Started with 20 minutes of HIIT running on the treadmill- 1 min. @ 6.5, 30 sec. @ 9.0; then I did Gina’s “Monday Bang workout” <– I did it circuit style, rather than doing them by sets– added in more plyometrics & 30 second plank holds & bicycle crunches to each circuit; finished the workout with a butt workout!
Sunday: Morning: Level 3 of Jillian Michael’s 30 day shred (I forgot what a good workout that actually is!) Afternoon: 3 mile run- splits: 7:45, 6:50, 7:16!
April 11th- April 17th
Monday: Morning- Started with Julie’s 30 minute treadmill workout; then I did a 30 minute chest & back workout, finished with 50 crunches on Bosu ball- pulling 30lb. behind head (on cable machine); Afternoon: 2 rounds of this: 9 min. run/ walk on treadmill(1 min. @ 5.0, 1 min. @ 5.5, 1 min. @ 6.0, 1 min. @ 6.5, 1 min. @ 7.0, 1 min. @ 7.5, 1 min. @ 8.0, 2 min. @6), 15 (each leg) reverse lunges with kick up, 15 side lunges (each leg), 15 squat & side kick (each leg), 15 toe touches (each side), 15 tricep one arm push ups, 15 star crunches, 15 regular crunches, 15 bench tuck crunches; 5 min. incline walking on treadmill; finished with 30 one- leg pushups (15 each side), 20 v-up sit ups, 30 side crunches (each side)
Tuesday: Morning- This circuit- All are 12 reps– All are weights (choose a challenging weight for you)- Plie Squat, Overhead tricep extension, alternating DB curls, Step ups (HATE these!!, but they work so well), Wide stance squat with overhead shoulder press, Lateral & Front shoulder raises, Barbell delt row, DB Deadlifts, Cross bench pull over (for tris), Cross body DB curls. I did this circuit 3 times. The first circuit I ran for 1 minute between each exercise at 8mph, so for a total of 1.5 miles- but didn’t have enough time to do it for all of the circuits. Finised with 25 stability ball roll outs & 1 minute plank hold. Afternoon: 5 minute warm up run on the treadmill; then 3 rounds of this: (all are with 12 reps) Push up walks, bench dips, hop on bench then squat, split lunges (one leg on bench, then lunge- switch- 12 each side), toe taps on bench, Single leg bridges (12 each leg), mountain climbers; 5 minutes on elliptical, then finished with an ab circuit- 3 rounds of this: (20 each) Bench tuck crunches, bicycles, v-ups, heel taps, crunches, crunches with knees in air, crunches with leg up
Wednesday: 3 rounds of this bootcamp workout: 5 minute run on treadmill, 20 squats, 30 lunges (15 each leg), 20 side lunges (10 each side), 20 calf raises (I used machine with weights), 30 jumping jacks, 50 sec. wall sit using stability ball, 15 leg extensions (on machine), 15 hamstring curls (on machine) 15 leg presses (on machine), 15 inner thigh squeezes (on machine), 15 outer thigh pushes (on machine). Repeat 3 times. Then I did abs: 30 incline sit ups with 10lb. medicine ball, 30 side to side incline sit ups with medicine ball, 20 medicine ball chops (each side), 20 weighted donkey kicks. Afternoon: 30 minute treadmill workout- 1 min. warm up walk, 1 mile FAST- 6:53- with 5 10 mph sprints thrown in there, 20 minutes of alternating each minute between 3.8 (walking) & 6.5 (jogging), finished with a 1 min. cool down walk. Finished with a little ab workout
Thursday: Morning- 5 minute warm up run on treadmill; Kelly’s 30 x 30 workout (<– AWESOME!); finished with stretching. Afternoon: 10 minute run on treadmill (about 6.8 speed); 10 minutes on elliptical- alternating resistance; 10 minutes on treadmill- 1 min @ 3.8, 1 min @ 6.5- repeat for 10 min.; 5 minutes on elliptical
Saturday: This workout.
Sunday: 5.1 mile run- 41:30 minutes; butt exercises & a few ab exercises. Stretch.
April 18th – April 24th
Monday: My favorite bootcamp workout!
Tuesday: Julie’s Incline workout; 40 minute Leg + ab workout
Wednesday: 20 minutes running on treadmill (first 10 minutes- start at 6.0, then go up .3 every minute- last minute is running at 8.7; second 10 minutes- start at 6.0, then go up .1 every minute- ending at 6.9); 45 minute FULL upper body workout + Abs. (biceps/ back/ shoulders/ chest/ triceps)
Thursday: Oxygen Bootcamp workout– repeated the workout twice; then I did inner/outer thigh exercises on the machine. (30 each)
Friday: 5 mile run- 41 minutes; followed by ab exercises on Stability ball & butt exercises
Saturday: 10 minute warm up- HIIT style (1 min @ 6.5, 30 sec. @ 9.0- repeat until 10 minutes is up); full upper body workout (workout posted soon!)- included back, shoulder, biceps, triceps & shoulders; 5 minute cool down run at 6.5
Sunday: Rest- Easter 🙂
Week of April 25th- May 1st
Monday: Kristen’s 60 minute cardio mix-it-up routine – Love all of the changes, so you don’t get bored 🙂
Tuesday: Full body weight workout – THREE times through (15 -each leg- walking lunges, 15 leg presses, 15 calf raises on machines, 15 ‘Iron crosses’, 15 single arm DB row, 15 Bench chest presses, 15 Barbell rows, 15 -each arm- alternating DB curls, 15 tricep push downs, 15 chest flies, 15 reverse situps holding weight, 15 side to side sit ups with weight, 15 hanging abs; when done with circuit, then 5 min. HIIT- 1 min@ 6.5, 30 sec. @ 9.5) -repeated whole workout three times through!
Wednesday: Started out with 10 minute run on treadmill- start at 6.0, then go up .3 every minute- ending at 8.7; then I did a 50 minute FULL upper body + ab workout
Thursday: Leg circuit workout- 10 difference exercises, followed by 5 minute run in between each set- repeated 3 times. (leg circuit workout coming soon!)
Friday: Rest day.
Saturday: 45 minute full upper body workout- chest, back, shoulder, biceps & triceps; followed by Julie’s 30 minute interval workout
Sunday: 9.03 mile run- 1 hour, 10 minutes! Runner’s high 😀
Week of May 2nd- May 8th
Monday: Kelly’s 30 exercises, 30 reps each workout; followed by 5 minutes run
Tuesday: 5 min. warm up run; 40 minute shoulder / delt / back workout; 20 minute incline treadmill run.
Wednesday: 6 mile run- 50 minutes; ab workout
Thursday: 10 minute warm up run on treadmill (7.0 speed); bicep/ tricep workout…with alternating grips for each exercise- new technique I wanted to try- 10 different exercises for both bi’s & tri’s. 5 minute cool down run.
Friday: 5 minute warm up run on treadmill; THIS leg workout- Hurts to walk!!; 5 minute cool down run on treadmill
Saturday: 5 minute warm up run on treadmill; 30 minute chest workout; 5 minute run on treadmill; 15 minutes on treadmill- alternating 1 minute run (7.0) , 1 min walk (4.0); 5 minutes on elliptical
Week of May 9th- May 15th
Monday:5 minute incline walk on treadmill- 4.0 speed, 7.5% incline; 15 minute HIT workout (1 min. @ 6.0, 30 sec. @ 9.0)- repeat until you get to 15 minutes; 5 minute run on treadmill- 6.5; 5 minute incline walk on treadmill- 3.8, 15% incline; 10 minutes on elliptical; 15 minute ab workout- using stability ball
Tuesday: This workout from Susan— it’s AWESOME & I love all of her workouts 🙂 I just found her blog & I LOVE it. BETWEEN each superset I ran for 3 minutes at 7.0 (total of 15 minutes running) Finished up with a few more ab exercises.
Wednesday: Did the Upper Body Pyramid workout- I did the whole thing- inc. chest, back, shoulders, biceps, & triceps (again, from Susan’s blog!); when I finished with the workout I ran for 15 minutes on the treadmill- (1 min. at 4.0, 1 min. 6.0, 30 sec. 9.0, 30 sec. 9.5, 30 sec. 10.0 <– careful not to fly off 😉 ) – repeated that routine for 15 minutes..I was huffing & a puffing!
Thursday:45 minute leg + ab workout- heavy weight; 20 minutes treadmill workout- 5 minutes incline walking, then 15 minutes going from 5.5 & every minute going up 10 mph- like from 5.5 to 6.5 then to 7.5, etc.
Saturday:My favorite boot camp workout, followed by an extra 15 minutes of ab exercises.
Sunday:50 minutes cardio- 10 minutes running on treadmill (from 6.5- 8.0), 10 minutes incline walking (15% incline, 4.0 speed), 10 minutes on stationary bike with resistance, 10 minutes on Arc Trainer with resistance, 10 minutes on Elliptical- alternating hard resistance with medium resistance; finished with 10 minutes of ab exercises on stability ball.
Week of May 16th- May 22nd
Monday: 5 minute warm up run on treadmill; 50 minute full body weight workout- from Oxygen Magazine; 5 minute cool down run on treadmill
Tuesday: 40 minute leg/ butt workout from Naomi; followed by a few additional butt exercises; finished with 20 minute HIIT run on the treadmill- KILLER workout today!
Wednesday: 10 minute warm up run on treadmill; bicep/ tricep workout, followed by ab workout; finished with 5 minute cool down on treadmill
Thursday: My favorite bootcamp workout (Can you tell I LOVE this workout?! I always feel great when I’m done with it!)
Saturday: New workout from Muscle & Fitness Hers- Full body weight workout.
Sunday: 20 minute HIIT run on treadmill (1 min. @ 6.0, 30 sec. @ 9.0- repeat until you get to 20 minutes.) followed by Deltoid + Chest + Ab workouts found in my May & June issues of Oxygen.
Week of May 23rd- May 29th
Monday: 5 mile run- 41 minutes; followed by ab workouts + lunge workout
Tuesday: 40 minute full upper body workout- chest, back, triceps, biceps & shoulders; 20 minute cardio- 10 minutes running, 10 minutes elliptical
Wednesday: 45 minute Lower body weight workout- focus on legs/ butt; 20 minutes cardio- run on treadmill
Thursday: 40 minute bicep/ tricep/ ab weight workout; 20 minute HIIT workout on treadmill
Friday: MY WEDDING DAY!!!!!! 😀 Ran with my Dad for 30 minutes around the resort that we got married at, then did a bunch of walking lunges + ab workout
Saturday: 30 minutes of running on treadmill- switching between fast & slow, then 10 minutes of incline walking; 20 minute FULL body weight workout, 10 minute ab workout with stability ball
Sunday: Rest- FLY to St. Lucia– HONEYMOON!!!!
Week of May 30th- June 5th
Tuesday: 30 minutes cardio- 10 minutes stairstepper (on highest level- HARD!!), 10 minutes stationary bike, 10 minutes elliptical; 30 minute weight workout- biceps, triceps & abs.
Wednesday: 20 minutes cardio- run on treadmill; Muscle & Fitness Hers workout– High rep total body weight workout (20 reps each exercise)
Thursday: 20 minutes cardio– 10 minutes stairstepper (alternating between high level & medium level every minute); 10 minutes stationary bike; 40 minute weight workout- focusing on lower body/ legs + ab workout
Friday: 20 minutes cardio– 10 minute treadmill run; 10 minute elliptical; Muscle & Fitness Hers workout- low rep (8 reps), high weight full body weight workout
Saturday: 40 minutes cardio- 30 minutes treadmill- HIIT workout; 10 minutes incline walking; 20 minute weight workout- focus on biceps & abs
Week of June 6th – June 12th
Monday: My Favorite Bootcamp workout
Tuesday: 40 minute weight workout- focusing on shoulders, biceps & back; followed by 20 minutes cardio- 15 minutes treadmill, 5 minutes elliptical
Wednesday: 30 minute weight workout- focusing on chest, triceps & abs; followed by 30 minute run on treadmill- 3.4 miles, 2 minute walk to cool down
Thursday: 45 minute lower body pyramid weight workout- HEAVY weights; all leg exercises supersetted with ab exercises; 15 minutes on high resistance stair stepper
Friday: Rest day.
Saturday: HIIT & full body workout
Sunday: Full body weights in between cardio sessions workout
Week of June 13th – June 19th
Monday: 5.3 mile run- 44 minutes; 1 round of ‘inner thigh & core’ exercises on Jillian Michaels DVD, 1 round of ‘core’ exercises on Jillian Micheals DVD + more ab exercises on stability ball
Tuesday: Started Jackie Warner’s workout- ‘Routine A’- Quads, Abs, Triceps & Chest- 50 minutes; followed by 20 minutes of cardio- running on treadmill
Wednesday: 45 minute treadmill workout- found on Julie’s blog- Interval .2 workout <–KILLER workout!!!; 5 minutes on elliptical; 10 minutes of ab exercises
Thursday: Jackie Warner workout- ‘Routine B’- Hamstrings, back, biceps & abs- 1 hour- followed by 20 minutes on treadmill- incline walking & running
Friday: Rest day!
Saturday: Jackie Warner workout- ‘Routine C’- shoulders, glutes, and abs- 1 hour, followed by 20 minutes on the treadmill- HIIT
Sunday: 35 minute treadmill workout- running hills; 10 minutes on elliptical; 10 minute ab workout, followed by exercises for inner thighs
Week of June 20th – June 26th
Monday: Jackie Warner’s workout- ‘Routine A’- 1 hour; 3 mile run- 23 minutes, 30 seconds; finished up run with 2 minutes of walking @ 4.0
Tuesday: 3 rounds of each plyometric circuit– workout found on Naomi’s blog! (there is another circuit, I just wanted to do a treadmill workout too- & I didn’t want to run out of time 🙂
Circuit 1 (Repeat 3x )
Bosu hop overs-5 each side
Lateral raises-10 reps
Mountain climbers (flip over bosu)-10 each side
Russian Twists-10 each side
Plank Twisters-10 each side
Then did a 25 minute treadmill workout- running hills & incline walking. Similar to this workout! <- kicks your butt! 😀
Wednesday: “Routine B” from Jackie Warner’s workouts (45 minutes); 20 minute treadmill workout- including sprints @ 9.0 for 30 sec., then run at 6.5 for 1 minute
Thursday: 15 minute ab workout using stability ball & medicine ball, 20 minute lower body workout (focused on inner & outer thighs, glutes, and lots of lunges!); 30 minute treadmill workout- alternating between incline walking (15% at 4.0), & running between 6.5 & 8.0
Friday: Rest day!
Saturday: Jackie Warner’s ‘Routine C’- 40 minutes; 20 minute HIIT workout (1 min. @ 6.5, 30 sec. @ 9.0); 2 minute walk to cool down (4.0 speed), 10 minute additional ab workout
Sunday: 6 mile run- 48 minutes; 10 minute ab workout
Week of June 27th- July 3rd
Monday: 5 minutes warm up on treadmill- run @ 7.0; 45 minute Biceps/ triceps workout; 10 minutes on ellptical
Tuesday: 45 minute lower body workout (found here on Jessica’s blog– just added a few things to it- like Donkey Kicks with weights & Calf Raises on machine with 70lb.); 5 minutes on treadmill (had to stop running- my stomach hurt too bad…stupid Crohn’s ); 10 minutes on elliptical; Afternoon (wanted to get in more cardio, so I did some more at lunch) – 25 minute treadmill workout (1 minute at 7.0; 1 minute at 4.0- repeat for 25 minutes- couldn’t go too hard, due to my stomach); 10 minute ab workout
Wednesday: 40 minute Chest + Back + Abs weight workout; 25 minute run on treadmill
Thursday: This workout– 30 minute Legs & shoulders weight workout + 10 minute ab workout + 20 minute run /inclince walk on treadmill
Friday: 35 minute run on treadmill- 4.5 miles; 20 minute bootcamp workout (lots of walking lunges, squats, push ups, crunches, plank holds, crunches, reverse crunches, etc.)
Saturday: 45 minute full upper body workout- chest/ back/ bi’s/ tri’s/ shoulders + ab workout; 15 minute HIIT workout on treadmill
Week of July 4th – July 10th
Tuesday: Morning: 10 minute warm up run on treadmill; 40 minute full body weight workout (workout will be posted soon!); 5 minute cool down run on treadmill; Afternoon: 20 minute workout on treadmill- HIIT workout (started at 8.0, then went up .2 every minute until I got to 9.0, then repeated); 10 minutes on elliptical; 10 minute ab workout (just basic exercises on the floor)
Wednesday: Morning: (started with a random workout because I was waiting to use a machine) 12 (each leg) ‘lean lunges’ with 15lb. weight each hand, 12 (each arm) cross body bicep curls, 20 ‘power push-ups’, 12 (each arm) tricep kickbacks, 12 (each arm) ‘iron crosses’- for shoulder; 20 minute treadmill run (start at 6.0, then every minute go up by .5- so it’s 6.0 for 1 min., 6.5 for 1 min., 7.0 for 1 min., 7.5 for 1 min., 8.0 for 1 min., then repeat the same thing until you get to 20 minutes); 40 minute chest & tricep workout that I found in the latest edition of Muscle & Fitness Hers. (the workout ROCKED!)
Thursday: 30 minute Leg workout from Muscle & Fitness Hers- Lift to Burn workout + 20 minute Ab workout; 20 minutes on treadmill- switching between running & incline walking
Friday: 30 minute bicep + shoulder + back workout from Muscle & Fitness Hers; 10 minute ab workout; 20 minutes running on treadmill
Saturday: 4.33 mile run with my Dad :), 15 minute ab workout + various other things (like lunges, tricep exercises, etc)
Sunday: 20 minute HIIT run on treadmill (1 min. @ 6.0, 30 sec. @ 9.0)- repeat until you get to 20; 15 minute ab workout (just used my own body weight for the exercises)
Week of July 11th- July 17th
Monday: Morning- 40 minute chest & tricep workout from Muscle & Fitness Hers- Lift to Burn, 50 situps on Bosu ball pulling 40lb. behind my head; 15 minute run on treadmill (6.5- 8.0) Afternoon– 35 minute treadmill workout (10 minutes of running at 7.0, 5 minutes walking on incline @ 4.0, 10 minutes of running at 7.0, 5 minutes walking on incline @ 4.0, 5 minutes running @ 7.0) followed by some ab exercises- X situps and crunches with stability ball
Tuesday: 40 minute leg workout from Muscle & Fitness Hers – Lift to Burn, 10 minute ab workout (using stability ball & Bosu ball), 20 minute treadmill workout (2 min. incline walking- 7.5%, 4.0 speed, 2 minute run at 7.0 @ 1% incline, 1 minute walk @ 4.0, 1 % incline- repeat until you hit 20 minutes.)
Wednesday: Morning- Warm up jog on treadmill- 5 min. @ 6.5, BodyRock TV ‘Marine Corps Workout’ (<–HARD core!!), 5 minutes on ellptical, 20 X crunches (each leg), 50 crunches, 20 reverse crunches- legs in air, 20 crunches each side Afternoon- 3 mile run- 24:30 (not fast, but not slow); 15 lunge & lifts (each leg); 10 minute ab workout using hand DBs for added weight
Thursday: 40 minute Muscle & Fitness Hers Lift to Burn Back & Biceps workout + Shoulder workout (these two workouts are my favorite in the Lift to Burn series..and yes, you do BURN!); 50 crunches on Bosu ball pulling 40lb. behind head; 15 minutes cardio (5 minute run on treadmill at 7.0, 5 minutes incline walking @ 4.0 – 7.5% incline, 5 minutes on arc trainer); 50 crunches on bosu ball (no added weight), 50 regular crunches on ground; 15 woodchoppers holding 10lb. medicine ball (each side)
Friday: This workout!
Saturday: 25 minute bicep/ tricep workout (upped my weight- I’m now curling 20lb. each arm!!! 😀 ); followed by 30 minute treadmill workout (found on Julie’s blog!)
Week of July 18th- July 24th
Monday: Morning: Muscle & Fitness Hers Lift to Burn Chest & Tricep workout (30 minutes), 10 minute ab workout (Circuit style- 3 sets of every exercise- 15 (each side) standing side crunches w/ 25lb. weight, 15 incline sit-ups on bench holding 10lb. weight, 15 kneeling crunches with 70lb.), 50 situps on Bosu ball pulling 40lb. behind head; 20 minute treadmill workout (2 min. incline walking- 7.5%, 4.0 speed, 2 minute run at 7.0 @ 1% incline, 1 minute walk @ 4.0, 1 % incline- repeat until you hit 20 minutes.) Afternoon: 30 minutes on elliptical (alternating resistance every 5 minutes), 15 ‘lunge & lifts’, 30 triceps dips, 50 crunches, 25 reverse crunches, 15 (each side) bicycly crunches, 20 v-ups, 20 ‘reptile crawls’
Tuesday: 5 minute warm up run on treadmill; 40 minute lower body (leg) workout (will post soon!); 15 minutes on arc trainer- alternating resistance
Wednesday:Julie’s Interval 0.2 Treadmill sprint workout (HARD!!!), 5 minutes on elliptical, 1 round of Body Rock Tv’s Marine Corp’s workout (HARD!!!), 10 minutes of ab exercises- circut style
Thursday: Morning: 40 minute Muscle & Fitness Hers Lift to Burn Biceps/ Back & Shoulder workouts; 20 minute run on treadmill (alternating between 6.0- 7.0 – switched every minute); 10 minutes of BUTT exercises; Afternoon: 30 minutes elliptical- alternating resistance every 5 minutes (medium to hard), 15 minute of Shape magazine’s ab workout (ab-soultion) ( Shape magazine), stretch
Friday: Day 1 of the Fitnessista’s Summer Shape Up- Week 3- Speed; followed by the ‘100 workout’:
100 Jumping Jacks
70 Leg Lifts
60 Jumping Jacks
30 Leg Lifts
20 Jumping Jacks
10 Minutes Running
Saturday: 3 mile run- 24:45 (not fast, but not slow- alternated between 6.0- 8.0)- with 1 minute walk @ 4.0 for both warm up & cool down; followed by the 30-20-10 workout found on Kristen’s blog!
Week of July 25th – July 31st
Monday: Morning: Susan’s Upper Body Pyramid Workout– changed a few things, but it was really similar to her’s; 15 minute HIIT on treadmill (30 sec. walk @ 4.0, 1 min. @ 6.0, 30 sec. @ 9.0- repeat until you reach 15 minutes; Afternoon: 10 minutes incline walking (4.0 @ 7.5% incline), 5 min. jog @ 6.0, 15 min. on elliptical- alternating resistance; 1 round of this lean legs workout– 15 of each exercise (if it called for something that I had to alternate legs I did 15 on EACH leg); 1 round of Gina’s Ab Burner
Tuesday: 45 minute full body weight workout from Muscle & Fitness Hers- it was a low rep workout- I did most of the exercises with 10 reps & used heavy weight. Folowed up with 15 minutes of cardio: 5 minutes on the Arc trainer (high resistance) & 10 minutes running on the treadmill
Wednesday: Morning-30 minute weight workout- biceps/ legs/ abs; 25 minute workout on treadmill (2 min. incline walking- 7.5%, 4.0 speed, 2 minute run at 7.0 @ 1% incline, 1 minute walk @ 4.0, 1 % incline- repeat until you hit 25 minutes.) Afternoon- 5 minute run on treadmill at 7.0 (had to stop due to stomach issues), 20 minutes on elliptical- alternating resistance, Gina’s Ab Burner circuit (see link on Monday’s workout), various butt exercises, finished up with oblique exercises
Thursday: Julie’s ‘Workout of Death’ incline treadmill workout– it is KILLER!; 1 round of Jess’ ‘At Home Cardio Blast’; finished up with Gina’s ab burner (see link above on Monday workout), and then various other ab exercises. (looks of link love in this workout post today 😉 )
Saturday: 10 minutes running on treadmill @ 7.0, this leg workout, 15 ‘lean lunges’ each leg, 15 minute ab workout using stability ball.
August 1st- August 7th
Monday: morning- 5 minute warm up run on treadmill; 45 minute FULL upper body workout (biceps, back, shoulders, & chest); 15 minute HIIT workout on treadmill (1 min.@ 6.0, 30 sec. @ 9.0- repeat for 15 minute) Afternoon– 10 minute incline walk on treadmill (4.0 speed @ 7.5% incline); 20 minutes on elliptical (alternating resistance & speeds); 3 sets of 10- tricep dips & incline push ups; 1 round of Gina’s ab burner (see link above)
Tuesday: Incline Treadmill workout listed here (HARD!!!!); 10 minutes on elliptical (switching resistance);
Wednesday: 10 minute warm up run on treadmill; 50 minute Back/ biceps/ shoulder workout from Muscle & Fitness Hers (Lift to Burn- combined the 2 workouts); 50 ab crunches on Bosu ball pulling 40lb. behind head
Thursday: Morning- Muscle & Fitness Hers Full Body workout- 45 minutes (included ab workout at end); 10 minute run on treadmill; 4 sets of 15 calf raises on machine (with 70lb. on machine); 3 sets of 12 inner thigh pushes (on that awkward machine); 3 sets of 12 outer thigh pushes (again, on the awkward machine); Afternoon– 4 mile run (34:15 total time); 3 sets of 12 of this circuit: Kimutra situps, 30 sec. plank hold, plank twists (in plank position), bicycle crunches
Saturday: 6 mile run- 48:14; 15 minute ab workout
Sunday: Jillian Michael’s- 30 day shred- level 3; 10 minute running on treadmill; 10 minutes incline walking on treadmill (4.0 speed, 7.5% incline)
Week of August 8th- August 14th (<– Craig’s birthday!!!)
Monday: 45 minute upper body weight workout- focus on triceps & biceps; 20 minute treadmill workout- alternating between running & incline walking
Tuesday: Morning: 45 minute leg workout/ glute workout; 15 minute run on treadmill; Afternoon: 20 minutes on elliptical- alternating resistance; 10 minutes fast walking on treadmill; 3 sets of 12 reps of each of these: Lat Pulldowns, Bench Dips, & Incline Push ups; finished with a 15 minute ab workout
Wednesday: Jessica’s At Home Bootcamp Workout (still looking for the link on her website-will link it when I find it!)
Thursday: 45 minute full body weight workout (will post it soon 🙂 ); 12 minutes on elliptical- alternating resistance
Friday: 4 mile run- 35:14, 10 minutes elliptical; 15 minute ab workout- lots of focus on obliques
Saturday: 5 minute warm up walk on treadmill; 1 hour full body HEAVY weight workout- finished up with an ab workout
Week of August 15th- August 21st
Monday: 1 hour full upper body weight workout- doing 5 minutes of cardio in between each superset. (will post workout)
Tuesday: None- sick with a fever.
Wednesday: 4.5 mile run- 40 minutes- kind of slow, still wasn’t 100% feeling better; 20 minutes of ab exercises.
Thursday: 20 minutes HIIT on treadmill; 5 minutes incline walking on treadmill; 2 rounds of this: 12 walking lunges with lift (each leg), 12 tricep dips, 12 chest press, 12 lat pulldowns behind head, 12 rows (for back), 12 bicep curls with cable; 10 minutes of ab exercises (lots of planks!)
Friday: Rest (even though I took Tuesday off because I was sick, I still took my regular day off too)
Saturday: 5 minutes warm up run on treadmill, followed my a HARD lower body/ ab/ glute workout that took an hour & 20 minutes– HARD & LOTS of heavy weight
Sunday: 45 minute bicep/ back/ shoulder/ ab workout- high rep workout for Muscle & Fitness Hers; 15 minutes on elliptical- alternating resistance
Week of August 22nd- August 28th
Monday: 50 minute workout on treadmill- started with 40 minute incline walking workout & finished up with 10 minutes of running (was SUPER sore- that’s why I stuck with mainly incline walking)
Tuesday: Morning- 45 minute upper body weight workout- circuit style- lots of back exercises; 15 minutes on treadmill running; Afternoon: 20 minutes on elliptical alternating resistance, 5 minutes on stationary bike, 5 minutes fast walking on treadmill; 15 minutes of ab exercises
Wednesday: 1 hour Full body weight workout; finished up with 5 minute run on treadmill (just focused on weights today)
Thursday: 20 minute Hilly interval workout (thanks Court!); 30 minute leg workout- 3 sets of 15 of each of these; leg presses (w/ 90lbs.), leg curls, leg extensions, thigh machine- both inner & outer thigh; 10 minutes on stair stepper
Friday: 6 mile run; 15 minute ab workout- lots of plank holds (regular & for obliques)
Saturday: 10 minutes on stair stepper; full body heavy weight workout
Week of August 29th- September 4th
Monday: 45 minute lower body/ leg workout from the new Muscle & Fitness Hers magazine; 12 minute Tabata workout; 5 minute run on treadmill; 5 minutes on stairstepper
Tuesday: Morning- 45 minute tricep, chest & ab workout (from Muscle & Fitness Hers); 15 minutes on stair climber; Afternoon: 10 minutes running on treadmill @ 6.5- 7.0; 10 minutes walking on incline on treadmill; 5 minutes on elliptical; 5 minutes on stationary bike; 10 minute ab workout- 25 ‘x situps’, 25 crunches with hands on knees; 25 regular crunches; 25 bicycle crunches (each side)
Wednesday: 6 mile run on treadmill- 50 minutes; 15 minute ab workout on floor
Thursday: 45 minute back & bicep workout from Muscle & Fitness Hers magazine; 10 minutes of sprints on the treamill (20 sec. on 9.0; 10 sec. rest- repeat for 10 minutes); 15 minutes on the arc trainer- alternating high resistance
Friday: 20 minute shoulder workout from Muscle & Fintess Hers magazine; 30 minutes leg workout (heavy weights- LOTS of lunges); 10 minutes incline walking (7% incline; 4.0 speed); 10 minutes on elliptical alternating resistance
Sunday: 45 minute plyometric workout- will post soon- HARD workout!; 15 minute ab/ inner thigh/ butt workout
Week of September 5th- September 11th
Monday: 45 minute total upper body weight workout (shoulders/ chest/ back/ triceps/ biceps); 15 minutes running on treadmill; 5 minutes incline walking (5% incline, 4.0 speed)
Tuesday: Morning- 45 minute lower body workout from Muscle & Fitness Hers; 15 minutes stair climber; Afternoon: 20 minutes elliptical- alternating resistance; 10 minutes incline walking (4.0, 5% incline); 10 minutes floor ab exercises
Wednesday: 30 minute treadmill workout- including HIIT sprints, then alternating between walking on incline & running on incline; circuit workout
Thursday: 45 minute upper body muscle & fitness hers workout; 10 minute ab workout (same workout listed with the link above); 15 minutes stair climber- high resistance
Friday: Court’s Pyramid Treadmill workout– I did the walking one, on a 7.5% incline the whole time; 5 minutes elliptical- high resistance; 10 minute ab workout
Saturday: 45 minute Muscle & Fitness Hers lower body workout; 3 sets of 12 reps of this: lunges with lifts holding 25lb. overhead (12 each leg), calf raises on machine (90lb. on machine); 10 minute ab workout with bosu ball; 15 minutes incline walking & running on treadmill
Week of September 12th- September 18th
Monday: 45 minute full body weight workout; 20 minutes high resistance on elliptical
Tuesday: 1 hour BodyPump class; 10 minutes stair climber (level 10!); 5 minutes stationary bike
Wednesday: 20 minutes elliptical (alternating resistance); 15 minutes incline running & walking on treadmill (had to stop early – was planning to do 20- 25 minutes, but my stomach started acting up REALLY bad
Thursday: 45 minute full body weight workout; 20 minutes elliptical (alternating resistance)
Friday: This CRAZY treadmill workout from Naomi; 10 minutes on elliptical- alternating resistance; 10 minutes ab workout
Saturday: 20 minutes on elliptical- high resistance; 45 minute leg weight workout
Sunday: Rest day.
September 19th- September 25th
Monday: 45 minute leg/ lower body/ butt workout; 20 minute elliptical- alternating resistance
Tuesday: 4 mile run; 10 minutes walking on incline; 10 minute ab workout (20 crunches, 20 reverse crunches, 20 bicyle crunches- repeat 3x; then exercises using stability ball)
Wednesday: 45 minute upper body weight workout & ab workout; 20 minute elliptical- alternating resistance
Thursday: 50 minute lower body HEAVY weight workout + abs; 20 minutes on elliptical- alternating resistance
Friday: 70 minutes at gym- Full body weight workout; 20 minutes alternating incline walking & running (!!! YAY!!! My stomach was actually cooperating!)
Saturday: Court’s 45 minute treadmill walking workout (I wish I could of run it..:( Stupid Crohn’s was not letting me); 10 minutes of ab exercises using – crunches; reverse crunches; situps- repeating
Sunday: 20 minutes of incline walking on treadmill (7.5% incline, 4.0 speed); 10 minutes of ab work on stability ball
Week of September 26th – October 2nd
Monday: 50 minute full body workout (emphasis on legs & shoulders); 20 minutes on elliptical- alternating resistance
Tuesday: 5 mile run; 10 minutes doing ab & butt exercises
Wednesday: 50 minute upper body workout; 10 minutes on elliptical
Thursday: 45 minute leg workout <– it’s HARD & you will be sore..you should try it 🙂 ; 20 minutes on treadmill (incline walking & running)
Friday: 30 minutes ellitical; 45 minute full body weight workout (including ab exercises using Bosu ball)
Saturday: 45 minute treadmill workout (changing from running to incline walking); 2 rounds of this: 10 lunges (each leg) with shoulder raises, 20 bicep curls, 20 tricep extensions, 20 chest flyes,