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The (Two) Week(s) in Workouts (1/30/12 – 2/12/12)

02/13/2012

Monday
AM Stationary Bike (level 4) 40:00/11.5 miles, Bis & Belly Circuit x 2 (Bicep Curls 3 x 10, Bicycle Crunches x 30, Wide Grip Curls 3 x 10, Bicycle Crunches x 30, Hammer Curls 3 x 10, Bicycle Crunches x 30), Weighted Side Bends each side x 100, Russian Twists x 200, Concentration Curls each arm 5 x 10, Close-grip Bar Curl 5 x 10, Side Plank Right 0:60, Side Plank Left 0:60, High Plank 2 x 0:60
PM Rest

Tuesday
AM Stationary Bike (Strength Intervals level 8) 40:00/11.0 miles, Goblet Squats x 50, Cross-over Lunges each leg x 25, Kettle Bell Sumo Dead Lifts x 50, Quad Lifts each leg x 25, Dead Lifts x 50, Hip Bridges x 25, Low Plank 0:60, High Plank 0:60
PM Gym – Stationary Bike (Hills Plus level 6) 30:00/8.76 miles, Treadmill (incline 10) 20:00/1.0 mile, Adductor & Abductor Machines 10:00

Wednesday
AM Jackie Warner Crunch-free Xtreme Abs DVD 30:00, Sit-ups w/3 lb dumbbell x 325, Bicycle Crunches x 200, Russian Twists x 200, Reverse Crunches x 50, Side Plank Right 0:60, Low Plank 0:60, Side Plank Left 0:60, High Plank 0:60, Reverse Plank 0:60, Kettle Bell Swings x 50
PM Gym – Stationary Bike (Hills Plus level 6) 40:00/11.96 miles,  Upper Body Weights 20:00, Low Plank 0:60

Thursday
AM Yoga DVD 50:00, Kettle Bell Swings x 50, Low Plank 0:60
PM PT-ordered Rest

Friday
AM Stationary Bike (Pikes Peak level 8) 35:00/10.0 miles, Tricep Kickbacks x 50, Tricep Extension each arm x 50, Reverse Grip Curls x 50, Tricep Dips x 50, Reverse Plank 0:60, Lying Tricep Extension x 50, Close-grip Bench Press x 50, Clean & Press w/body bar x 50, Kettle Bell Swings x 50m Sit-ups w/3 lb dumbbell x 200, Low Plank 0:60, High Plank 0:60
PM Gym – Treadmill (Incline 10) 20:00/1.02 miles, Recumbent Bike (Random level 6) 25:00/6.09 miles, Lower Body Weights 15:00

Saturday
AM Jillian Michaels No More Trouble Zones DVD 55:00, Sit-ups w/3 lb dumbbell x 50, Low Plank 0:60, Kettle Bell Swings x 50
PM Gym – Treadmill (Incline varied between 1-10, Speed varied between 3-4 mph) 20:00/1.17 miles, Recumbent Bike 20:00/4.79 miles, Upper Body Weights 20:00, Bicycle Crunches x 100, Low Plank 0:60

Sunday
AM Stationary Bike (Ride in the Park level 10) 60:00/17.2 miles, 1-2-3 Circuit x 5 (Step-ups w/weights 0:60, Low Plank 0:60, Bicep Curls 0:60), Modified Push-ups x 50, Kettle Bell Swings x 100, In & Outs x 50
PM Rest

Monday
AM Stationary Bike (Ride in the Park level 10) 60:00/17.2 miles, Jackie Warner Xtreme Timesaver Training DVD 31:30, Sit-ups w/3 lb dumbbell x 300, Kettle Bell Swings x 50, High Planks 2 x 0:60
PM Rest

Tuesday
AM Stationary Bike (Ride in the Park level 10) 60:00/16.8 miles, Step-ups w/weights each leg lead x 50, Step-ups w/leg lift each leg x 50, Kettle Bell Swings x 50, Dead Lifts x 50, High Plank 0:60
PM Rest/Sick

Wednesday
Rest

Thursday
AM Stationary Bike (Strength Intervals level 8) 45:00/13.0 miles, Abs 20:00, Kettle Bell Swings x 50, Low Planks 2 x 0:60
PM Jillian Michaels No More Trouble Zones DVD 55:00; Deep Water Workout 61:00

Friday
AM Jackie Warner Xtreme Timesaver Training 31:30, Stationary Bike (level 4) 40:00/11.1 miles, Sit-ups w/3 lb dumbbell x 100, Bicycle Crunches x 100, Low Planks 2 x 0:60, High Planks 2 x 0:60
PM Rest

Saturday
AM Stationary Bike (Ride in the Park level 10) 60:00/16.7 miles, Full-body Express Circuit x 2 (Step-ups with weights 0:60, Bent-over Row 0:60, Jumping Jacks 0:60, Side Plank 0:60, Goblet Squats 0:60) 
PM Rest

Sunday
AM Spin Class 52:00/16.8 miles + 8:00 warmup/cool down
PM Gym – Treadmill (Incline 10 for 20:00, Incline 2 for 5:00) 25:00/1.38 miles, Upper Body Weights 35:00, Low Planks 2 x 0:60, High Planks 2 x 0:60

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2 Comments leave one →
  1. 02/13/2012 6:12 PM

    I think I’ve said it before, but just reading your workouts makes me tired. I wish I had your energy/strength/endurance, etc. Once you get that leg okay, you’ll be back to full speed in no time. Any luck with the chiropractor/ART?

    • Suzanne permalink*
      02/13/2012 8:46 PM

      I had to cancel my ART appt because I had all three kids with me that afternoon and there was NO WAY that was happening. The two little ones are maniacs! I’m only working out this much because I can’t run. I wouldn’t be pulling doubles if I was logging miles but I just don’t want to lose my fitness base and get set really far back.

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