Weekly Workouts: Body Pump 91, Running & a new book!

Happy Saturday readers! Here is a recap of my weekly workouts!

Sunday

I decided to have an “active rest day.” I woke up feeling great after my 15 miler so I headed to a 75 minute yoga class and did some foam rolling before class. I then headed to a 1 mile walk for pancreatic cancer to support my best friend and her father who passed away from it a few years ago.

Monday

 After a super stressful workday and some craziness at home I still managed to get my butt to the gym. I knew that it would totally help me manage my stress.

On Sunday I went to Barnes and Noble to finally use a gift card from the end of the year. I bought myself this book:

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I LOVE IT! BEST PURCHASE EVER!

Seriously talk about spicing up my lifting routine plus everything in between. Seriously do yourselves a favor and buy this book (I even think men would benefit from it.)

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The book spoke about what exercises to pair with what muscles, how many reps, etc. They have a two-day full body plan which is exactly what I need. They tell you what muscles to target, then you head to that muscle chapter and pick a workout from the bazillions they have to offer. I usually lift twice a week and take body pump once a week, so this plan works so nicely for me!

Here was the workout I did today, which took only about 45-50 minutes since they have you do one workout per muscle group:

5 Minute Warm-up (they have so many to choose from!)

-low side to side lunges

split jacks

-arm circles

-shoulder circles

 Core: Swiss-ball jackknife- 3 sets of 12

Glute/Hams: Single-leg barbell straight dead lifts- 3 sets of 12

Pair these sets with-

Upper Back: Dumbbell Face Pull with External Rotation- 3 sets of 12

 Quads: Dumbbell Squat-3 sets of 12

Pair these sets with-

Chest: Alternating Dumbbell Bench Press- 3 sets of 12

Biceps: EZ Bar Curl- 3 sets of 12

After that I took a sweaty spin class to really sweat the stress away!

I am looking forward to diving into this book more and trying so many different workouts!!!

Tuesday

Speed work on a gorgeous day!

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2.5 mile warm up to the track. 800 x 4 on the track at threshold pace with a quick recovery in between each set. Then cool down run home. 8 miles total!

Wednesday

 I headed to the gym by work for another fun lifting workout from my new fav book!

Warm Up: Squat Thrusts, Reverse Lunges, Over/Under Shoulder Stretch

Core: Swiss Ball Blank- 30 seconds x 3, Swiss-ball jackknife- 3 sets of 12

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Quads: Barbell Box Lunge (30 lb. barbell)- 3 sets of 12 (ouch my right quad is not feeling hot after this- RICEing it)

Lats: Underhand-grip Lat Pull down- 3 sets of 12

Glutes/Hams: Swiss Ball Hip Raise & Curl- 3 sets of 12

Alternate that with:

 Shoulders: Swiss Ball Dumbbell Shoulder Press (15 lb. dumbbells) 3 sets of 12

Triceps: Single Arm Rope Tricep Pushdown- 3 sets of 12

This routine was super quick (about 35-40 minutes) and I felt like I wanted more so I worked more Biceps/Triceps/Shoulders and finished with a little more core.

A trainer at the gym said to me: You work so hard, you are amazing!! What a nice compliment!

Thursday:

 It was my day off and I was so worried I wouldn’t get a run in because I knew that it was going to be rainy. Of course my body woke up early on my day off and I looked out the window and it wasn’t raining yet. So I got up had my coffee, a (stale) quest bar (has that ever happened to you- ugh not pleasant) and an apple then headed out the door. It wasn’t raining when I started but by the end it totally was. My quad did not hurt during the run, it was just very sore- so annoying! I RICEed and did a lot of stretching on it. I think I just stretched it weird doing my step-up lunges from Wednesday and the muscle needed a little healing.

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Friday

 My quad was feeling much better after a lot of “sticking it” and having a good amount of rest time in between workouts so I decided to head into the city for my Friday night of fun!

Our instructor told us to wear red and black to celebrate the release of Body Pump 90! It’s so funny I realized I do not have any red workout gear so I looked in Target and Marshall’s on my day off and couldn’t find any red workout clothes!

So I settled on Soffee shorts (aka show every bit of sweat):

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(Yes I am bragging here, I think I look good! I work hard, fuel right and I am building muscle in a healthy way! 😉 )

I loved the new Body Pump 91! The songs are fun and I totally have them in my head. We do a lot of plate work and it made it fun to switch it all up.

After that it was time for Spin. She did a “Fire & Ice” ride where we started with endurance and then worked on speed. My instructor is just so awesome; it’s always different, challenging and an amazing workout!

Saturday

 Since I needed to head up to NYRR to pick up my race materials for the Bronx 10 miler on Sunday I decided to take a yoga class at the NYSC by there so my hour-long commute would be more worth it than a 5-minute bib pick-up.

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Yoga = amazing at the end of a workout week/before a long race!

So that is a wrap up of my Weekly Workouts! I am hoping I will be able to do a race recap of the Bronx 10 miler tomorrow!!

What was your favorite workout this week?

Has anyone tried Body Pump 90?

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