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 areI 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!