One thing I get asked a lot is what I do for workouts. I don’t really like giving advice yet on this as I only just started my Fitness Theory Certification, on my way to my Personal Trainer’s Cert, but I decided to keep track of a week of my exercise. This is what I did last week:
Sunday:
I’ve realized that I’m not going to be able to do the Blue Nose Marathon this year as it causes me far too much pain, but I also know that running is one of the best ways to tone up and lose body fat.
I ran 3 km run in 17 mins 35 secs followed by the One Hundred Pushups routine for Week 3, Day 2, Column 3; 20, 25, 15, 15, 35
Monday:
I played 75 mins of hockey and worked up a really good sweat. I’m the goalie and my team sucks pretty bad and I faced about 50 shots. It didn’t help that we were playing at the Halifax Metro Centre on a 20 degree day which turns that place into a sauna on days like that.
After playing hockey I went to the gym and did the following workout.
Workout:
- Reverse grip chin-ups (6-10) rest 30 seconds followed by close grip bench press (6-10) x 4 sets.
- deadlifts (8-10) x 3 sets
- dumbbell clean and press (6-10) x 3 sets
- dumbbell squats (6-10) x 3 sets
- farmers walk (30 seconds) x 3 sets
Tuesday:
I’ve been trying to get into lululemon to do some yoga for about 6 months now and it seemed that every time I tried, something came up and I ended up not being able to go. Well Tuesday, I finally got in and did an hour of yoga. I knew I wasn’t flexible anymore, but I didn’t realize how NOT flexable I was and I’ve decided I need more yoga in my life.
Wednesday:
My cardio sucks. It’s a well stated fact by me and so I’m trying quite hard to get that fixed. I decided I was going to try the rowing machine and see how that was on the ‘ol body.
Rowed 1100m in 4:06 secs, followed by the One Hundred Pushups routine for Week 3, Day 3, Column 3; 22, 30, 20, 20, 28 and then did the NCAA Abs routine;
- Medicine-Ball Big Circles x 10 each way
- Medicine-Ball Woodchoppers x 20
- Medicine-Ball Standing Russian Twist x 20
- Medicine-Ball Situp x 20
- Front Squat to Push Press x 20
- Rocky Solo x 20 on each side
- Medicine-Ball Toe Touch x 20
- Medicine-Ball 45-Degree Twist x 20 on each side
- Medicine-Ball Suitcase Crunch x 20 on each side
- Medicine-Ball Diagonal Crunch x 20 on each side
You’re supposed to do 3 sets of this, but I only do one as it’s pretty freakin’ tough. If you don’t know what any of these exercises are, Google them, you can find them all online.
Thursday:
I started my Fitness Theory course on Thursday and it runs from 6:30-9:30. I work until 5 and the gym closes at 10 so I didn’t think I was going to get a workout in. After sitting through 3 hours of learning about the skeletal system, I decided I needed to do SOMETHING to get some endorphins going and to clear my head, so I went for a hard fast run. I ran 2.25 km in 12 mins. My hips hated it, Coco almost died because she couldn’t keep up, but it felt great to get out and do something active. As my water bottle says “Sweat Once a Day”.
Friday:
The Ultimate Marine Corps Workout
- Sandbag Squat x 8 – 10 (2 sets)
- Sandbag Deadlift x 8 – 10 (2 sets)
- Dumbbell Clean and Press x 8 – 10 (2 sets)
- Dumbbell Swing (I do this on a Bosu Ball) x 8 – 10 (2 sets)
- Chin-ups x 8 – 10 (2 sets)
- Front Squat to Push Press x 8 – 10 (2 sets)
- T Pushups x 8 – 10 (2 sets)
- Side Plank x 30 seconds each side (2 sets)
Saturday:
I had a volleyball tournament yesterday which is a FULL day of ball. Starting at 9am and finishing around 4:30pm. The round-robin consists of 4 matches, 2 sets each, 15 mins in length. We made the cross-overs to get to the semi-finals, and blew a 10 pt lead to lose by 2 pts… Brutal! It was a great day of volleyball, 2 hrs and 15 mins of play and I ran for 3-5 mins before each match to warm up. I was wiped after that.
Today, we’re going for brunch, taking Coco for a walk through Point Pleasant Park, hitting the gym for a light workout (maybe Week 4/Day 1/Col 3 of One Hundred Pushups and another round of the NCAA abs routine) and then off to a BBQ at my best friend’s place. Should be a good Sunday.
