Friday, January 22, 2016

What an Xtreme week of workouts looks like

Last week, I gave you a summary of the fitness program I'm doing, but I'm not sure if the class descriptions gave the whole picture. So I kept track of my workouts this week to give you a better idea of what I'm doing every day.

This is where the magic happens. You can see the indoor track at the top of the photo, but we work out on the court below.

MONDAY - Cardio and conditioning
Circuit 1:
- Jogging
- Inchworms and mountain climbers
- Jumping jacks
- Plank toe taps
(We complete each exercise for 30 seconds, rest one minute, and repeat three times)

Circuit 2: 
- Hawkeyes (line sprints ... I've heard them called suicides as well)
- Side shuffle
- High knees
- High five jump squat with a partner
(We complete each exercise for 30 seconds, rest one minute, and repeat three times)

Circuit 3:
- Sprint and planks (sprint until the trainer yells "plank," then we get up when we hear "sprint" again)
- Burpees
- Elephant Walks
- Plank
(We complete each exercise for 30 seconds, rest one minute, and repeat three times)

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TUESDAY - Body sculpt
Circuit 1: 
Half burpees
Plank Knee Drives
Split Squat Jumps
Abductions
Deadlift + Curl
(10 minutes to perform 12 repetitions at each stations, completing as many rounds as possible.)

Circuit 2:
Walking plank
Gliding plank toe taps
Tricep push-ups
Squats with resistance band
Jumping jacks with dumbbells
(10 minutes to perform 12 repetitions at each stations, completing as many rounds as possible.)

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WEDNESDAY - Attack
Red light, green light races
- Frog hops
- Jumping jacks
- Walking lunges
*** Our trainer yelled out "green light" to go and "red light" to stop. Sometimes tricking us by saying "red light" twice. If you moved on red light, you had to go back to the start. First one across the court and back won.

Team tagging
- Elephant walks
- Crab walks
- Squat walks
- Bunny hops
*** We were divided into five teams and had to go out and tag people while doing each of these moves. If your team had the least amount of tags, you were eliminated and given a different workout to do while the other teams continued to the finish. My team was eliminated after the squat walks, so we had to do bicycle crunches while the last two teams duked it out.

Partner abs
While I did 25 sit-ups, my partner planked. When I finished, we switched. And repeated this for five minutes. We did not get through very many times. I suck at sit-ups. Sorry, Ashley.

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THURSDAY - Plyos
Circuit 1:
20 Front/back hops
10 X jumps
10 Half burpees
10 Air jacks
20 Lateral hops

Circuit 2:
15 Jump squats
12 Speed skaters
10 Rev-ups (a burpee followed by a star jack)
10 Tuck jumps
15 Squat jacks

Five minutes on one circuit -- getting through it as many times as possible -- then a one-minute break before switching to the other circuit. We did each circuit twice.

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FRIDAY - Recovery
Last week it was yoga, and I'm told that will be pretty standard. I hope so because the stretching and balance work feels good after the other four days.

Naturally, there is a warm-up and cool down for each day -- except for Friday, when we just go straight into yoga.

So what do you think? Want to join me for the next six weeks?

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Last week's workouts
Friday: Xtreme Recovery
Saturday: Off
Sunday: Off
Monday: Xtreme Revolution Cardio & Conditioning + Fit Fusion Dance Fitness
Tuesday: Xtreme Revolution Body Sculpt + 1-mile walk on the track
Wednesday: Xtreme Revolution Attack
Thursday: Xtreme Revolution Plyos

Whew. It was a pretty packed week.  Doubling up on Monday wasn't too bad, honestly. I love my Fit Fusion class, so I will continue trying to squeeze it in each week.

4 comments:

  1. I'm tired from just READING all that! I think it's awesome that you're doing it. You rock!

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  2. What on earth is a "half burpee" and how can I convince my coach to do that?!

    I love workouts like you posted. I like that they keep my on my toes and I never know what is going to happen next!

    ReplyDelete
  3. I can't even try to hide my jealousy. What a great workplace :)

    ReplyDelete
  4. WOW. That is extreme! And amazing! I'm a little jealous my workplace doesn't offer that ;)

    ReplyDelete

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