The Weekend Workouts That Weren't

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Where did my weekend go???

Well, I know where most of it went. So let's just say I'm super glad I got in a killer strength training workout during the day on Friday.

Source: sweettoothsweetlife.com via Erin on Pinterest

I made a few changes to this workout. Instead of split jumps we did regular lunges with bicep curls and we skipped burpees entirely. The room we workout in is about 80 degrees and we were dripping sweat. In the middle of the day. At work. Not a good look. Anyway, I did add 15 roll-ups, 15 3-2-1 crunches, and 2 sets of 10 bird dogs to the end. Trust me, this workout will shred your muscles even without the burpees and split jumps!

Then on Friday night I walked a little over a mile while I hung No Parking signs for my running club's 5K race.

On Saturday I spent a good chunk of the day working on a post for my fashion blog (that post was super fun, by the way) and then helping set-up for the 5K race some more. Our landlord also texted us to say the realtor would be taking photos of our house on Monday or Tuesday so Jason and I spent most of the weekend cleaning and decluttering.

Sunday morning was the 5K race and I was on my feet from 7:00 AM until 11:45 AM doing various tasks. My main jobs included helping to set up the finish line water station, doing a bit of course marshaling, and then ferrying results from the timing table to the results board. After a volunteer appreciation lunch it was back home for more cleaning and some errands.

So, no other workouts but I didn't mind. It didn't even feel that weird to not be running the 5K even though I've run it past two years. I think I'm finally reaching the stage where I'm working out because I want to instead of stressing out about fitting something into my schedule.

I'm not perfect. I still worry about losing fitness or gaining weight or losing muscle or not being able to race again. I'm still in this weird limbo spot where I don't know if I should sign up for races or have hip surgery. But I'm getting a bit more comfortable with taking a weekend off because I'm busy doing other things I enjoy.

Monday Two Day

Monday was a day full of workouts! After my weight lifting session on Sunday afternoon my upper body was a little bit sore but I still had a weight class to lead over lunch.

One other coworker and I did what I'm calling the "Top to Bottom Workout" that ended up working some of the same muscles I worked on Sunday. Rookie mistake. Still, it's been awhile since I've been sore from a workout and I kind of missed the feeling.

Bridge w/Dumbbell Press
Pilates Roll-Up
Dumbbell Chest Fly
Shoulder Fly
Reverse Fly
One Legged Dumbbell Deadlift
Side Lying Leg Lifts

Let's just say my rear deltoids and my shoulders were pretty tired by the end!

And then, when I got home, I went running! Yes, running! I did 5.5 miles at a 10 minute per mile pace with my running group. It was also a Mizuno Fun Run night so I tried out a pair of the Mizuno Wave Inspire. They reminded me of my old Brooks Adrenalines. Not something I could wear every day any more but they were a nice change from my usual Asics Gel Foundations. Much lighter, anyway.

The run felt pretty good. I could tell I'm still not in great shape but the fact that I'm still able to run 5.5 miles is encouraging. And it wasn't too painful afterward. I stretched and today I'm a little sore in the same spot I was sore in on Friday after running but it appears running isn't making anything worse.

I was flying pretty high by the end of the day. I don't think I'll be back up to 20 and 30 mile weeks any time soon, but it's nice to be able to go for a run when I want.

The Full Scoop

Attendance at my lunch time strength classes has been dwindling (especially on Thursdays) but that doesn't mean I'm slacking myself! Nope, I'm still diligently putting together workouts. Sometimes I have the chance to try them out in advance and sometimes I don't. Either way, it's fun!

For this week's workout I wanted to focus on abs but not neglect the compound moves that I love so much. By combining several workouts I ended up with this:

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We only went through it once in class but you could definitely feel the burn in the abs!

In case you're a visual learner, here are some links to the moves:

Chest Fly with Bridge
Rope Climber Crunches

Cuban Shoulder Press

V-Sit with Twist
Bent Over Dumbbell Row
Reverse Crunch
Bicep Curls with Lunge
Side Plank
Squat w/Tricep Extension
Forearm Plank

I'm especially into dumbbell based workouts right now because, well, in about two months I'm planning to give up my gym membership.

Why, you ask?

Because in two months I'm moving to an apartment building that has its own gym!

This is not the gym. This is just a tribute

The gym isn't huge but it has some cardio equipment and some dumbbells, which are key. It's going to be an adjustment (and I'd better get my swimming practice in sooner rather than later!) but it's one I'm looking forward to.

Our new place will be approximately 15 minutes from my office meaning my commute will be 30 minutes shorter. Meaning more time to workout! And it's still close enough to where we live now that I can hop on the train or grab my car and make it back in time for group runs with my running club.

In the mean time, in between coming up with new body weight and dumbbell based strength training workouts I'll be getting in lots of cross-training in the form of packing. Ugh. Packing. It will all be worth it, though!

Weekend Workouts

I was able to squeeze in two more trips to the gym in the condo where we were staying this weekend. Friday morning I got up and pedaled (slowly) on the stationary bike while watching an episode of Ghost Whisperer on my iPhone via Netflix. Yes, I know. I'm years behind in my cheesy television dramas. What I can I say. I don't like the current trend of reality television.

I've had this conversation before with people about how you're really not supposed to watch tv while using a cardio machine other than a treadmill. I'm living proof. I work way hard when I'm listening to music versus watching tv. Do you find that music versus television makes a difference in how you perform a task?

Anyway, I only had enough time to get in 30 minutes.

Saturday was a day of crazy absurdities that meant I left my house at 6:30 AM and didn't get home for good until 6:30 PM. Needless to say, by the time I was home I was brain dead and exhausted and there was no way I was working out.

So, Sunday I went down to the gym for one last trip and did Tabata intervals on the bike and then followed that up with this workout:

Source: sweettoothsweetlife.com via Erin on Pinterest

This is a KILLER workout but it only takes 30 minutes. I highly recommend this one. In fact, I recommend it so much that I used it with my lunch time strength training workout with my coworkers today. They seemed to agree it was a butt kicker.

I have grand plans to try running tonight (just an easy 3 mile attempt) but for some reason right now I'm not feeling too good. Fingers crossed this headache and exhaustion are just an afternoon slump!

Exciting News

1. I had another employee join my lunch time strength training class and she can actually do push-ups! Hooray! Now, the challenge is to find exercises that will challenge her but not be too hard for everyone else. We did side planks today. Thirty seconds was a bit too much for some people.

1A Bird Dog (10 reps, alternate sides)
1B Roll Up (10 reps)
x2

2A Walking Lunge w/twist
2B One arm dumbbell row (10 each side)
2C Crunch & hold (10)
x2

Side steps with resistance band
x3

Front Plank (30 sec)
Left side plank (30 sec)
Right side plank (30 sec)

Push Ups – Week 1, Day 2 of hundredpushups.com

2. I decided that in my on-going goal to do things that I love, I started a fashion blog called Loop Looks!

My goal for this blog is to give other woman a chance to see real-life outfits from someone who has to commute in all four seasons, can only wear jeans to work on Fridays, and who is working with a limited clothing budget.

Please check it out and share it with your friends!

3. But the most exciting news I've gotten all day? The sports medicine doctor I'm seeing told me I can try running again!!!

We're currently working under the theory that much of my pain is caused by a spasming TFL. Not sure how accurate that is but if more stretching and PT can help me avoid surgery but keep running and working out then I'm all for it.

Although, I have to say, that walking workout I did yesterday trashed my legs. That workout is no joke. Seriously.

Monday Moves

It’s interesting.  Just like how the gym tends to be busier on Mondays, my coworkers are way more into doing our strength class on Mondays, too.  I had my usual three on Monday and we did the following workout:

 

1A "Bench" Press w/sit up (10)
1B Superman (10)
1C Willow (10)
x2
2A Lateral Raise w/external rotation (10)
2B Squat w/tricep press (10)
x2
3A Dumbbell Swing (10)
3B Clams w/resistance band (10 each side)
x2
Push-Ups (Week 1, Day 2 of hundredpushups.com)

I’m still having issues with teaching them how to do push-ups.  I don’t want to have them do “girl” push-ups (aka on their knees) but they are really struggling with regular push-ups.  So on Monday I gave them an alternate of doing them on an incline (i.e. put their hands up on a table) and some of them were even still having problems with that! 

I know push-ups aren’t easy.  I just wish I could help them get better faster.  Or maybe I should just stick to something easier.  But, hey, you never get better if you only do easy! 

Anyway, leading strength class was my only workout for the day.  At least I used my 8 pound weights instead of my 5 pounders! 

Oh, I also told them about Tabata intervals.  They seemed intrigued.  I told them to start slow and be careful so hopefully none of them will kill themselves. 

A Different Routine

When I got home from work on Wednesday my original plan was to hop on my bike for my usual 50 minute routine and then do some strength training. I wasn't really feeling it, though. I mean, part of me wanted to do some cardio but the other part of me didn't.

And then I remembered: Hey, wait! I have that yoga Groupon that I activated! I had just enough time to eat dinner, change, and drive to the yoga studio for the 7:30 PM class.

It was a different instructor than last time and this one was more "Western" and less new-age-y. Fine by me. The workout wasn't quite as intense as last time but I still learned a few things.

Specifically, the instructor told us that sometimes when we find it difficult to do balance poses that means we have too much on our minds. She was right; when I focused on clearing my mind the balance poses were easier to hold. Except for Warrior III. I still needed to use the yoga block for that one.

Guess my mind wasn't clear enough!

Sadly, although my left leg felt okay during many of the moves it hurt like the dickens later. So today I decided to get in some cardio to try and loosen it up.

Over lunch I went down to the little gym in the basement of one of our buildings and hopped on the treadmill. Not to run, but to powerwalk.

I walked for 30 minutes at 4.3 MPH and then worked on stretching out my hip flexor. It's still sore but I'm happy I was able to get some movement in today. I also did some bird dogs, push ups (50 total in 5 sets of 10), leg lifts and stability ball bridges. I'm going to try and do this more often, I think. It's nice to get my workout done in the middle of the day.

Change

Monday everyone seemed gung-ho to workout so off we went to do our lunch time strength workout. I changed up the workout to add in a few things. Not all were appreciated. Specifically the up-down planks.

1A Bridges w/leg lift (10)
1B Seated Twist w/Dumbbell (10)
1C Rope Climber Crunches (10)
x2

2A Flys
Chest (10, on floor)
Shoulder (10, standing)
Reverse (10, bent over)
2B Single leg dumbbell deadlifts (10)
x2

3A Up-Down Planks (8)
3B Leg Lifts (10 each side)
x2

Push-Ups (Week 2, Day 1 - hundredpushups.com)

Except I skipped the push-ups and just watched everyone else. 100 the day before was plenty, thank you. Speaking of push-ups, I think I'm going to have to scale back the push-up progression. I've got several people in the class who can't do one push-up with good form and after a few they start to complain their lower back is hurting. Time to give them a break and focus more on their abs.

Do you have a favorite move that works your abs?

I wasn't able to get in a cardio workout in the evening which I was a bit bummed out about. However, I replaced it with at trip to the PT and then dinner with some of my running club buddies. It was nice to see people and feel like part of the group again.

Maggie posted a link on Facebook to this blog post about how running changes you. I read it last night and found so much of it to be true for me.

Five years ago I had to make a deal with myself to do 100 workouts of any kind. Five years ago I was excited if I managed to run for 20 minutes straight on the treadmill. Now, here I am, bummed that I CAN'T run. Bummed out that I wasn't able to squeeze in a sweaty cardio session.

Running also brought me a social life. I went out to dinner with friends on a Monday night. Never did that in the past.

Five years ago I wouldn't have thought this would be me. Leading other people in strength training workouts. Feeling sad that I missed a cardio session. Trying a new restaurant with friends. I guess running really does change you.

Stretched Out

You may remember when we last spoke I was complaining of horrible hip/glute pain.  Well, I saw my PT last Thursday and she massaged the hell out of my sore area and I felt better almost immediately.  We’re not sure what happened but somehow those muscles got too tight. 

To be honest, I think my favorite part of PT is the massages they do.  I always feel better.

She also used the a strap to help “distract” my hip joint.

You can kind of see it being demonstrated in the above photo.  See how he has that black belt around her upper leg and then around his lower body?  Anyway, as he leans back it pulls the hip joint apart giving some relief.  Weird, but it works.

The other thing my PT did was give me a heel lift for my shoe.  Apparently my left leg is occasionally shorter than my right.

Which I then promptly wore home and went powerwalking on the treadmill for 20 minutes.  Then the bike for 10 minutes.

Stupid idea, by the way.  My left shin started aching again afterward.  My doctor chastised me on Monday.  Oh well, live and learn.  It went away as soon as I took it easier with the heel lift.

Speaking of Monday, other than 15 minutes of intervals on the stationary bike on Friday morning I didn’t work out again until Monday evening. 

What did I do on Monday evening?

I went to the gym!

I hadn’t been to the gym in ages.  I rode the stationary bike and did some planks and bird dogs before I went to the grocery store.  I wanted to do some push-ups, too, but eating a dinner comprised mostly of fiber and then trying to work my lower abs was not the best plan before a workout, FYI. 

On Monday I also led one of my coworkers in Workout 1 where I swapped out the one armed dumbbell row for upright rows. 

I was expecting to get a cortisone shot in my hip on Monday but it ended up not happening.  So the gym trip was a pleasant surprise since I originally thought I’d be laying on the couch instead. 

I think I’m doing a pretty good job of getting in workouts even thought I can’t run.  I realized yesterday that it’s been over a month since I went for a run.  And while I miss it, I’m still enjoying trying to figure out new and different ways to enjoy my workouts.  Speaking of which, I really need to cash in these yoga Groupons….

Balls

 

My hip still hurts.  The first thing I did when I got home from work yesterday was get the tennis ball off my night stand and lay on it.  It’s the only thing I can use that will dig deep enough to create that orgasmically painful feeling you get when you press on somewhere that hurts.  Or is that just me?

My hip felt slightly better after that.  Better enough, anyway, for me to do 20 minutes of power walking on my treadmill per the doctor’s orders.

I think I was walking at between 4.0 and 4.5 MPH.  But since my treadmill is special I’m not entirely positive about that.  Regardless, I did 20 minutes.  My hip felt okay but I could feel my hip flexors stretching out.  Maybe that’s good?

Then it was time to do Thursday’s strength training workout.  I always like to do it at least once before I lead my coworkers because I don’t always get the hardcore lifting in the way I want when I’m teaching. 

1A "Bench" Press w/sit up (10)
1B Superman (10)
1C Willow (10)
x2
2A Lateral Raise w/external rotation (10)
2B Squat w/tricep press (10)
x2
3A Dumbbell Swing (10)
3B Clams w/resistance band (10 each side)
x2
Push-Ups

Then, because I didn’t feel like I’d actually done anything, I did Tabata intervals on the bike.  I upped the resistance a bit by changing the gears and my legs felt like Jello when I was done.  Now THAT’S what I call a workout.

My hip felt okay right afterward but later it was sore again.  And it’s still sore today.  Strangely, it felt okay as I led my coworkers through the weight routine (which I did sans weights) but hurt afterward.  Exercise-induced adrenaline is a wonderful thing. 

Monday Strength Mania

 

After tweaking the original workout, here’s what I had my coworkers do on Monday: 

1A Bridges (10)

1B Prone Cobra (20 sec)

1C Rope Climber Crunches (10)

x2

2A Flys

Chest (10, on floor)

Shoulder (10, standing)

Reverse (10, bent over)

2B Single leg dumbbell deadlifts (10)

x2

3A Inchworms (8)

3B Leg Lifts (10 each side)

x2

Push – Ups (Day 1, week 2, hundredpushups.com)

Note: See original post for links to exercises not linked here

 

No one stopped by my office on Tuesday to complain about being sore so either they’re getting stronger or I didn’t work them hard enough.  I hope it’s the former. 

I hadn’t decided if I was going to try for a cardio workout in the evening or not.   First, I had a doctor’s appointment with the doctor who told me to take three weeks off from running.

The verdict?  He’s still not sure what’s wrong with me.  So, we’re going to try a cortisone shot.  That will be more diagnostic than anything.  If that helps take my pain away it will give him a better idea about what’s going on.  But, just like after all my doctor’s appointments where they poke at my hip, I left feeling sore.

Forty-five minutes of physical therapy didn’t really help, either.

So even though I turned off the tv after dinner with all intentions of doing some doctor-recommended power-walking on the treadmill my hip ached like the dickens when I stood up.  Back to the couch I went with an ice pack. 

It still aches right now but there was never a question of squeezing in a workout today.  Meetings during the day and a birthday dinner for the hubby after work. 

Congratulations on surviving 33 years!

 

I’ll be back at it tomorrow with some strength training and power walking. 

Not According to Plan

 

Ever have one of those days when your best intentions just go out the window? 

That was yesterday.

Actually, my day wasn’t THAT bad.  It just didn’t go according to plan.

Spent most of my morning dealing with work drama.  Thankfully my boss is awesome and will totally go to bat for my employee and I but the situation still became way more of a mess than it should have.  Ask me about it some time.  Anyway, it ended up with me not getting nearly as much stuff done as I wanted.

I WAS able to lead my strength class, thankfully.  We went back to what I’m calling Workout 1:

1A Bird Dog (10 reps, alternate sides)
1B Roll Up (10 reps)
x2

2A Walking Lunge w/twist 
2B One arm dumbbell row (10 each side)
x2

Side steps with resistance band 
x3

Front Plank (20 sec)
Left side plank (20 sec)
Right side plank (20 sec)

Push Ups – Day 2 of hundredpushups.com

Then I had to run several errands and didn’t really get a chance to eat lunch.  And while the trail mix, Gnu bar, carrots & mustard and grapes I ate technically added up to a sufficient amount of calories, I still didn’t feel sated.

After work I had an hour of PT that was basically 10 minutes of massage, 40 minutes of strength training, and 10 minutes of icing.  So, I guess I got in two strength workouts in one day?

Next was running more errands before I finally made it home around 7:15 PM.

By this time I was HUNGRY!

So, I made myself dinner.

Yes, sometimes I even cook with the wine

I finished making and eating dinner around 8:00 PM. I suppose I still could have gotten on the bike trainer for a bit after dinner but I have this strange mental block about working out after dinner.  It’s as if dinner equals the end of my day and nothing can happen after that.  Maybe that’s something I need to work on?

I admit, I occasionally still fall into the trap of feeling guilty if I don’t get in what I consider to be a “hard” workout 5 days a week.  Yesterday was one of those “guilt” days.  But, really, it’s okay if you don’t drip sweat every day.  Right? 

Let's Get Physical

Thursday was my second day teaching what my boss calls "Erin's Torture Class". I think she's just bitter about the push-ups I ask them to do.

I only had two and a half attendees on Thursday. Why "and a half"? Well, one of my coworkers only stayed for a little bit before he decided to, I don't know, do actual work?

Anyway, of the two that I had one was really into it and the other tried her best.

What did I ask them to do, you ask?

1A Bridges (10)
1B Prone Cobra (15 seconds)
x2

2A Flys
Chest (10, on floor)
Shoulder (10, standing)
Reverse (10, bent over)

2B Dumbbell deadlifts, straight leg (10)
x2

3A Inchworms (8, no push-ups)
3B Leg lifts (10 each side)
x2


Push-Ups - Initial Test

0-5 Group 1
6-12 Group 2
13-24 Group 3

I know some of you have asked about joining us but I'll have to see what my coworkers think about that. In the mean time, try doing the workouts on your own!

I'm having so much fun putting these sessions together that I'm honestly thinking about looking into getting certified as a personal trainer. There are just so many options out there and I don't know which one is the most respected. Any thoughts?

Erin The Instructor

I've mentioned a few times that my coworkers recruited me to lead them in a 30 minute strength training class twice a week. It seems that everyone has a dumbbell or two sitting around the house collecting dust that they aren't sure what to do with. So I asked them to bring dumbbells and a yoga mat. We reserved the conference/classroom on our floor. I pulled up the Top Hits station on Pandora and unveiled Workout 1:

1A Bird Dog (10 reps, alternate sides)
1B Roll Up (10 reps)
x2

2A Walking Lunge w/twist (across the short axis of the room)
2B One arm dumbbell row (10 each side)
x2

Side steps with resistance band (across short axis of room and back)
x3

Front Plank (15 sec)
Left side plank (15 sec)
Right side plank (15 sec)

Push Ups - Initial Test

It was so much fun to expose people to new exercises that they'd never tried before. Hearing them exclaim when I had them working a part of their body that had been neglected. I tried to keep the exercises simple and easy since this isn't a crowd that works out regularly. But they said they could still feel the burn!

I forgot a lot of things I wanted to say (like "shoulders down and back" during the roll ups) but, hey, it was my first time! I'll get better.

I came right back to my office and immediately put together Thursday's workout. I only had three people attend on Monday. I'm looking forward to what happens when word gets out that it was fun.

So, since I'm sure I'll be coming up with a lot more workouts, what are your favorite strength training exercises to do when all you have is body weight, dumbbells, and resistance bands?