Workouts of the Week (Including A New Cardio Workout!)

Wellllllll I got a bit of a late start today because I woke up at 7am to go for a hike.... then changed my mind and went back to bed for 3 hours! Oops. So I guess no hike today, but hopefully a walk through Stanley Park and a gym session later will make up for not getting up a mountain this morning.

This morning is turning out so lazy that I've even been contemplating making an order from The Breakfast Courier - an actual breakfast-delivery service that I learned about via a flyer in my mailbox last week. Breakfast delivery sounds SO fantastically New York City-esque, doesn't it?! Now if only they had a "doughnuts" section of their menu...

Anyway - enough about what I'm NOT doing today. Here are my workouts from this past week!

3/23 (upper body and core)

3x:

   - 12 chest press on exercise ball, 10 lbs each hand

   - 20 weighted crunches on exercise ball, holding 15 lbs

   - 12 deltoid flys, 5 lbs each hand

   - 20 weighted v-sit twists, holding 15 lbs

   - 12 close grip chest press on exercise ball, 10 lbs each hand

   - 30 Brazilian crunches

   - 12 deltoid raises, 5 lbs each hand

   - 20 reverse crunch + leg raise

   - 30 alternating medicine ball flys with 6 lb medicine ball

   - 20 lying overhead raise + double crunch, holding 5 lbs

15 squats, holding 15 lbs

15 squats, holding 20 lbs

15 squats, holding 25 lbs

3/24 (cardio)
For this cardio workout, I wanted to avoid boredom and crank out some high-intensity intervals. To do that, I mixed together 30 minutes of different interval intensities, as follows:

0:00 - 3:00 - warm-up

3:00 - 4:00 - all-out

4:00 - 6:00 - moderate

6:00 - 6:30 - sprint

6:30 - 8:00 - recover easy

8:00 - 9:00 - all out

9:00 - 11:00 - moderate

11:00 - 11:30 - sprint

11:30 - 13:00 - recover easy

13:00 - 14:00 - all out

14:00 - 16:00 - moderate

16:00 - 16:30 - sprint

16:30 - 18:00 - recover easy

18:00 - 19:00 - all out

19:00 - 21:00 - moderate

21:00 - 21:30 - sprint

21:30 - 23:00 - recover easy

23:00 - 24:00 - all-out

24:00 - 26:00 - moderate

26:00 - 26:30 - sprint

26:30 - 27:30 - moderate

27:30 - 30:00 recover  easy 

3/25 (lower body and core)

5 mins elliptical

30 jump squats, alternating wide and close stance

40 weighted v-sit twists, holding 12.5 lb dumbbell

30 diamond clamshells on each leg

40 Brazilian crunches

40 bridges

40 alternating weighted side bends, 12.5 lbs each hand

40 side lunges + plyometric push off, each side

40 plank knee to elbow

40 calf raises, 12.5 lbs each hand

40 reverse crunch + leg raise

20 deadlifts, 12.5 lbs each hand

30 cobras

15 squats, 15 lbs

15 squats, 20 lbs

15 squats, 25 lbs

1:30 plank

3/26 - 5 mile power walk into city

3/27 - 4 mile power walk into city

3/28 (upper body and core)

5 mins elliptical

12 chest press on exercise ball, 10 lbs each hand

40 weighted v-sit twists, holding 10 lbs

12 deltoid flys, 5 lbs each hand

40 Brazilian crunches

12 close grip chest press on exercise ball, 10 lbs each hand

40 alternating weighted side bends, 10 lbs each hand

12 deltoid raises, 5 lbs each hand

40 reverse crunch + leg raise

12 tricep extension on exercise ball, 10 lbs each hand

20 lying overhead raise + double crunch, holding 5 lbs

24 alternating shoulder raises on exercise ball, 5 lbs each hand

30 weighted crunches on exercise ball, holding 10 lbs

12 bent over rows each arm, holding 10 lbs

40 plank knee to elbow

12 overhead press, 10 lbs each hand

30 cobras

15 squats, 15 lbs

15 squats, 20 lbs

15 squats, 25 lbs

You know what's awesome? That there are an endless number of ways to exercise. Even though it might seem like I do the same basic exercises week in and week out, I always find ways to mix and match moves or switch in old exercises that I haven't done in awhile.

Let me know what your favorite exercises are, or if you have a YouTube channel or website you use for workout ideas!

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