This past week was another short workout week for me because of my weird schedule. I had the convention from Thursday to Sunday so I couldn’t work out those days. So I had to do 3 days in a row, which is something I don’t do that often. But it was worth it because I got to end my week with my milestone workout!
Monday’s workout was an endurance day, and it was a really good endurance workout. It was a 2 group class, which I think helps me with building endurance a bit. The class was split in half so 30 minutes was spent on cardio and 30 minutes was spent on the floor. There weren’t a lot of breaks, so I had to be much better about taking breaks when I needed them and trying to have active recoveries as well.
For cardio, we had 2 blocks. We had rounds of push paces to base paces. Each base pace that followed a push pace matched. So we had a 90-second push pace, 90-second base pace, 75-second push pace, 75-second base pace, and so on. In the first block, they got shorter by 15 seconds each round and in the second block, they got longer by 15 seconds. So the intervals ranged from 30 seconds to 90 seconds. And each block ended with a 30 second all out. I debated about working with the resistance levels on the bike, but I decided not to. This way, I would focus more on my pedaling speed and it would be easier to get back to my base pace each time. Plus, I thought not adding resistance would help me not need breaks during the base pace time. I did still need some breaks from time to time, but I did much better than I think I would have done if I worked with the resistance levels.
On the floor, we also had 2 blocks. Each block started with a row. The first block we had a 300-meter row and the second block we had a 600-meter row. And all the other exercises involved using the Bosu. The first block had lunges with a goblet weight hold, front raises while kneeling on the Bosu, chest flys while laying on the Bosu, and hip bridges while laying on the Bosu. I did have to modify the lunges to be without the Bosu and I did go lighter with the weights since I was also balancing, but I felt good about those modifications. And the second block had burpees, side crunches, and reverse hyperextensions. I didn’t hold the Bosu while doing the burpees but instead used it to place my hands on, similar to what I do with the bench for burpees. They were a little harder than normal since I was getting closer to the ground, but it was a good challenge for me.
I did an afternoon class on Tuesday, which was a bit odd for me. I used to almost only do afternoon workout after I was done with work. Now, I rarely do them. But it was fine taking a class after work and I think it’s good to mix things up occasionally. The workout was a 2 group class and it was a strength day. I think that some people weren’t too happy about a strength class when the Everest workout is this Friday. I didn’t mind since I will be missing that class.
The cardio was a run/row, which is something I only get to do in a 2 group class. I modified the run/row a bit to make things easier for me to remember to switch, but I still did it close to what we were supposed to do. What I did was a 1-minute push pace and then a 1-minute all out on the bike. Each time I got back to the bike, I increased the resistance level by 1. But I kept it the same between the push and all out, and focused on pedaling faster during the all out minute. And when I went to the rower, the first row was 100-meters and each time on the rower increased by 50 meters. I kept that the same. I got the resistance on the bike up pretty high, higher than I’m used to doing. But it was a good challenge for me.
On the floor, we had drop sets which means we do the same exercise twice but with different weights. The first block had a drop set for bench presses and then high rows on the straps. The second block had a drop set for shoulder presses and then low rows on the straps. And the last block had a drop set for overhead tricep work with weights and then bicep curls on the straps. It was a lot of upper body work and my arms were done by the end of the workout. I wasn’t going super heavy with the weights because it was getting really hard for me. And I knew I would be working out again the next morning so I didn’t want to overdo it.
Wednesday was my milestone day. Even though I was tired from working out the day before (there were only about 14 hours between my workouts), I was so excited about the milestone so that invigorated me. It was also a power day, which is always a fun class for me.
For cardio, we had 3 blocks and all of them had push to base paces. Every push pace was 30 seconds long and the base paces ranged from 30-90 seconds. Because all the push paces were so short, I decided not to play with the resistance on the bike and just focus on pedaling quickly. I also was still a bit tired from all the high resistance work from the day before so that may have made me decide to not use resistance levels too. But it went really well for me and I was glad that I could still do great work even with it being my 3rd workout in a row.
On the rower, we had decreasing and then increasing rows. We started with a 250-meter row and went down by 50 meters each round until we got to 100 meters. Then we worked our way back up by 50 meters each round. Between the rowing, we were supposed to do jump lunges but I did squats instead.
And on the floor, we had 1 long block that was split into 2 mini-blocks. Each mini-block was supposed to be completed 3 times before moving on. The first mini-block had lunges, squats, and plank in and outs. And the second mini-block had skater lunges, sumo squats with high rows using weights, and plank jacks. I did modify the sumo squat/high row move to be done separately, but besides that I did it what we were supposed to.
And even though I shared this photo already, of course after my class on Wednesday I had to celebrate my 1,000th class!
That was it for my workout week. It was short and felt even shorter since I did 3 days in a row. But I’m back to my normal schedule now and get to start working on my next 1,000 workouts!
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