We’re onto week 3 of personal training with Erin Carson. See week 1 and week 2 first if you’re catching up!
This week we shifted from 18-20 reps down to 12-15 reps with heavier weight. I feel that this is my sweet spot for lifting so I am hoping for great results!
lower body: week 3 [12-15 reps]
trap bar deadlift – bar x 15 x 2
kettlebell romanian deadlift – 20lbs x 15 | 25lbs x 15 | 50lbs x 16
wrist stretches ? figure 8 plank – bodyweight x 15
TRX lunge – bodyweight x 10 full x 10 pulsing R/L
single leg calf raises – 15lbs x 15RL
side plank with feet on roller – bodyweight x 30s R/L
I have a fear of picking up weights that are too heavy — that they might crush my spine like a cartoon picking up a barbell. Thus, when we started to enter heavy weight territory (and let’s be honest, these weights are hardy heavy!) I started to get nervous. I prefer machines because I don’t have to pick anything up.
Erin had me start with 20 pounds on a set of deadlifts, and although the weight felt heavy to lift, my hamstrings handled it with ease. The next thing I know she has me picking up a 50 pound kettlebell. I certainly would not have chosen that one if I were lifting on my own! The 50 was perfect – just enough to feel the burn by the end of our set. And not as bad as I thought.
We did some one-leg lunges, some squats with a heavy cage-like bar and our usual planks and core work. Also I hate all things calf!! Mine are big enough as they are
I left glistening in sweat but not quite as fatigued as our previous week. Perhaps this is a reflection of the shorter number of reps?
full body on-the-go: week 3
Deck of Cards
- Hearts: bounder burpees | bicycle crunches
- Spades: alt forward/back stepping lunges | plank with opposite arm/leg lift
- Clubs: downward dog pushups | resistance band upright row
- Diamonds: sphinx pushups | lap on stairs
- Face Cards: downward dog leg extensions | resistance band squat press
- Aces: pilates breast stroke | walk outs
In preparation for my trip to Key West, our second session was practicing a cool workout using a deck of cards.
For each suit you do one of two exercises – alternating each time a new one comes up. (I had the idea that you could do even and odd numbers). You do the rep of the number of the card.
For example: the 10 of hearts would be 10 bounder burpees and when you drew another heart – say the 8 of hearts – you’d do 8 bicycle crunches.
It was really fun to keep guessing, and this is quite the workout if you finish the whole deck!
While in Key West Larbs and I did a version of this workout with running on a pier in between each card. It was a really fun workout on the go!
One week to go!
Megan @ Anything But Cake says
The deck of cards work out is a great idea. I’ve never heard of it before! And Key West is amazing. So jealous!
Katie @ Talk Less, Say More says
I LOVE Deck of Cards workouts! I usually just choose 4 moves – 1 for each suite. I’m not sure my memory is good enough where I could alternate. 😉
Elizabeth {Positively Healthy} says
I love that last idea with the cards! Such a fun way to do a workout!
Katie @ Peace Love & Oats says
I love the deck of cards idea! You know how much you’ll have to do overall, but the guessing during the workout of what comes next sounds like fun!
Cara Tegler says
This is great Kath, thanks for sharing. The deck of cards is a great idea and one that has so many options.
Valerie says
“I have a fear of picking up weights that are too heavy — that they might crush my spine like a cartoon picking up a barbell.”
You got past that fear quickly. Thanks for posting your fear. Women tend to lift weights that are too light because they think they’re going to get hurt. I know the feeling!
Bridget says
Hi Kath, Longtime blog reader! I love these fitness posts. I cringed when i read your opening lines about fearing heavy weights. My husband (also a homebrewer and baker) started barbell training in our shed cum weight room about 9 months ago. About a month ago I got myself a pair of weightlifting shoes (yes, such things exist) and joined him. Wow. Doing proper squats, presses and deadlifts with heavy weights is the most efficient, effective and challenging but safe fitness program I’ve ever done. I have never felt so badass and I can see the benefits in other areas: running, energy, sleep, you name it. I encourage you to check out this website and get the book from the library. It will change how you feel about your potential and strength: http://startingstrength.com/
KathEats says
No no I’m not saying that I’m afraid of lifting heavy – that’s where the magic happens! I’m scared because I don’t want to go up too much too fast and lose control of the weights.
Jenn says
Bridget, thanks for the great resource! I’ve heard about the book, I wasn’t aware there was a website
mary @ minutes per mile says
i also fear big weights! and have significant calves that i don’t like making any bigger 😉 . thanks for the card deck idea — perfect for on-the-go workouts!
[email protected] says
I”m curious about the exercise you’re doing in the rest set of pictures where your forearms are on the ground-is that like a push up type thing where you go down on them and then push up?
KathEats says
yes exactly. Great for the triceps!
Jackie says
These workouts look great !!!
Dana @ Conscious Kitchen Blog says
The deck of cards workout sounds fun and challenging. It’s definitely perfect for traveling.
Livi says
I love the idea of a deck of cards workout! so fun and never predictable!
Jenny says
What’s a bounder burpee?
I’m also really curious to know more about the cage thing you were squatting with. The only thing I can think of is a hex bar? I’m always trying to find new things. 🙂
KathEats says
The bounder burpee is when you do a leap frog jump forward when you come up from the burpee (I think!) And I Googled a hex bar and that’s it!
Jenn says
I think they’re also known as burpee broad jumps
Jenny says
Well either way, I’ve never done those kinds of burpees! Will have to give them a try. Thanks!
Lauren @ Focused To Be Fit says
That lower body workout looks intense – but in the best way! I bet you could feel it the next day! The card game looks fun, too!
[email protected] for the soul says
Whoaaaa this is suuuuuch a cool idea! i’m totally stealing it and doing it next time I workout, maybe tomorrow? 😀 And I love that you’re getting out of your fitness comfort zone, Kath.
Lacy @RealHealthQuest says
I find it easy, esp when time crunched to default to cardio. I always try to include weight training 1-2 times a week because I know it is important.
Are you finding you are getting better results with the weights? (I too try to avoid heavy weights and am trying to overcome that fear).
KathEats says
Yes, I’m happy with my results thus far!
Alison @ Daily Moves and Grooves says
I love the idea of the deck of cards workout! I’ll definitely make up a version the next time we’re on vacation. 🙂
Jen says
This looks like an awesome deck of cards workout. I have a deck of cards workout for my workout tonight. I usually just do 4 exercises, but I really like the idea of incorporating more moves and breaking it up over odd/even numbers!
The Sushi Knife Store says
Pretty cool!
Mandi says
I’m really enjoying these posts about working with a trainer and I feel the same way about calf work!
[email protected] says
The deck of cards idea is awesome!!!
Allison k says
What’s a trap bar deadlift?
KathEats says
This is a trap bar (aka a hex bar per another comment): https://www.google.com/search?q=trap+bar&espv=210&es_sm=122&source=lnms&tbm=isch&sa=X&ei=h1oSU4zWIMfq0AHYz4DICQ&ved=0CAoQ_AUoAg&biw=1501&bih=849
Rosie says
Its great that you are getting over your fear of heavy weights as most people can definitely lift more weight than they think. As I’ve gotten older (41) I’ve realized that heavy weights are the way to keep my metabolize humming and my weight in check, allowing me to still enjoy my favorite foods and beverages. Good job and keep it up!
Jessica says
Seems like you’re learning a ton. Lifting heavy can really change your body.
Michelle @ A Healthy Mrs says
Sounds like some great workouts!
Aqiyl Aniys says
The deck of cards workout is a great way to workout. Having to do random exercise at different reps is a great way to confuse the body and and keep yourself on your toes.
Lauren says
I’ve never heard of the deck of cards type work out before, sounds really cool and motivating though. May have to try it soon!
I’ve been going through your blog posts and you seem to be interested in health and lifestyle so I thought you may also be interested in Beta Glucan , its completely natural and helps to regulate and boost your immune system, reducing the chance of sickness. You can find out more at www.natureandlife.com! Hope that you have a lovely week, Best wishes x