I was so grateful to be feeling better this past week. I wasn’t feeling the best I can feel, but it was so much better than the week before. I had only a little bit of nausea left toward the beginning of the week, but it felt like a huge relief compared to the week before. I’m always so happy when I’m at this point in my monthly nausea because I know it normally means I’m about to have a good week soon.
Monday’s workout was a bit different from my usual because I had the day off work. I was able to go to a slightly later workout than normal, but I still went in the morning because I like to get my workout done before enjoying the rest of my day. And because I went to a different class time, I had a 2 group class instead of a 3 group one.
For cardio, we had 4 blocks. The first block was a push pace, base pace, and all-out. The second block was the same as the first plus a recovery after the all-out and then another all-out after. The third block added on another recovery and another all-out. And the last block again added on another recovery and all-out. But the push pace got shorter each block so that helped to make the all-outs a little easier to get through.
On the floor, we also had 4 blocks and it was a similar pattern to what we did on cardio. When cardio had its push pace, the floor had a row. And then we had timed exercises on the floor and we added on exercises each block. The first block had only front squats. The second block added on lateral lunges and plank knee drives. The third block added on low rows with weights. And the last block added on lateral hops. It was a lot on the floor with very little rest, but it was a good challenge and I was happy with having a little less rowing than normal.
I was back to my normal workout time on Tuesday and I was feeling even better than I had on Monday.
For cardio, we had 2 blocks. In the first block, we started at a base and increased the speed/resistance level every 30 seconds, ending at an all-out. I just added one level to the resistance level each time and it perfectly ended at my normal all-out level. After those intervals, we had a minute to recover, and then we had a 3-minute distance challenge. For the second block, we started with the distance challenge and then did the progressive one after.
On the rower, we started with a 250-meter row. Then we rested as much as needed and did another 250-meter row, with the goal to beat the time from the first time. After the second row, we had overhead presses with the medicine ball. We repeated that pattern, but the row was decreased by 50 meters every time we did it. I wasn’t always able to do better on my second row for a certain distance, but I was always very close.
And on the floor, we had 2 blocks. The first block had lunges, reverse flys, and leg raises. And the second block had step-ups, rows on the straps, and plank dips. I was able to do the step-ups since I lowered the bench, but even with the lower bench, they are still a challenge for me to do, especially with my balance issues. But I’ve been really trying to keep trying them even if they take me longer than a modification because I know it will help me in the long run.
Wednesday’s workout was a tornado workout and it was hard! I think it might have been one of the harder tornado classes we’ve had and I knew I had to pace myself. But I also wanted to push myself and finding that happy medium was tough.
On cardio, each block started with a 1-minute push pace. After that, in the first block, we had a 1-minute base and in the second block, we had a 30-second base. After that, we had a .1 mile (or .4 mile on the bike) all-out with recovery until a 30-second all-out at the end of the block. It was a lot each time and I didn’t have a lot of recovery time in any block.
On the rower, whenever cardio was in a push or base pace, we had a timed row. So they ranged between 2 minutes and 1 minute. Then we had front presses and overhead presses with a medicine ball before getting back on the rower and rowing until a 30-second all-out row at the end.
And on the floor, we started with timed exercises to go along with cardio and the rower. we had lunges and plank pops. And then for the rest of the block, we had squats, bicep curls, and upper cuts. And for the last 30 seconds of the block, we had crunch holds. I didn’t go too heavy with my weights because there wasn’t any rest in the block and I wanted to try to keep going until the block ended each time.
Thursday was tough too, and it felt like a lot after how tough Wednesday was. But I was up for seeing what I could do and I was so glad that I was doing these while feeling good.
We had 2 cardio blocks that had the same pattern. We had a 2-minute push pace, 1-minute base pace, 1-minute push pace at an incline, 1-minute base pace, and 90-second push pace at an incline. The inclines/resistance levels were higher for the first block than the second block, but they weren’t too high for either block and I didn’t feel too much of a difference compared to when I’m normally pushing myself. I think that was the idea of these low inclines to prove what we can really accomplish.
On the rower, we also had 2 blocks with the same pattern. We started with a 2-minute push row before having a series of 1-minute intervals. In each interval, we had to do 10 reps of an exercise, and then whatever time was left over was spent rowing. In the first block, we had front and back steps and in the second block, we had side-to-side crunches. Getting on and off the rower so frequently was tough for me and I usually only had about 10 seconds left to row each time, so I didn’t get a ton of rowing in outside of the first part of each block. But I was glad I did the exercises and didn’t just row because I wanted to see if I could do it.
And on the floor, we had one long block. We had 3 different anchor exercises and 3 normal exercises. We started with doing the first anchor before each of the normal exercises. The next round had the second anchor before each of the normal exercises. And so on. The anchor exercises were shoulder presses, reverse grip low rows, and chest presses. And the regular exercises were plank shoulder taps, back extensions, and crunches. I did have to do some modifications to the exercises, but they were minor compared to what I’ve done in the past.
Overall, I think this past week was one of my better workout weeks. I needed a good week to boost my confidence and this was exactly what I needed. And hopefully, this week will be another good week for me so I can continue to feel amazing about how I’m doing with my workouts!
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