kettlebell gym

A Week of Workouts

I’ve been steady and normal with my workouts…meaning, despite the stresses I’ve experienced this year and the wedding stuff piling up and piling up…one thing that stayed consistent was my fitness. I am grateful for that because I DEFINITELY used fitness as a stress reliever.

Here is an example of a typical week in my fitness world:

Saturday

Boot Camp!

I know, I previously said that I probably wouldn’t go to another boot camp class in the summer because it was way too hot and my heart rate got too high…but I went again anyways. It wasn’t as hot this time. I went to the Warrior Room with a bottle of water and bottle of ice cold Gatorade. I wore a hat this time (which was smart) and wore lots of sunscreen. We were instructed to get 2 kettlebells and walk to the school football field (about 4 blocks).

I got to the school and realized I didn’t have much water in my bottle so I ended up jogging back to the gym and then back again! I guess that was my warm-up. This class was brutal. We did partner workouts. My partner would jump rope and I would sprint to the 50 yard line, touch the line and sprint back to the 40 yard line, then back, then sprint back to the 30 yard line and so forth. BRU-TAL! I was dying. Then we switched and I jumped rope while she sprinted.

Then we did a bunch of kettle bell work (squats, dead lifts, high pull and double swing) then did the sprinting/jump rope intervals. Then back to kettle bells–chest press, shoulder press, pushups and bent over rows. Damn. No wonder I was so sore the next day!

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So that was my calorie burn. It was a surprisingly high for only an hour workout! 753 calories burned.

Sunday

I treated my body to some low-key fitness, as per usual on Sundays. I’m frequently sore and not really feeling like heavy lifting. Sometimes I run, sometimes we go for a hike. This particular Sunday I warmed up with about 22 minutes on the elliptical (2 miles) and then it was time for yoga. I really really really needed that yoga class!

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Calories Burned: 341. I was particularly sore from the Warrior Room.

Monday

Rest Day.

Thank goddess!

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Tuesday

Warrior Room!

I was recovered (about 90%) from Saturday’s boot camp and ready to do some weight lifting! I went to the Kettlebell Conditioning class. It was half isolation and half tabata workout. This class in particular was a killer! We did these “burnout” sets where we did intervals of really hard work. Here is an example: 80 High Knees, 4 burpees, 60 Mountain Climbers, 4 burpees TWICE in less than 3 minutes. Gawd! It was HARD. You’d be surprised at how shaky your legs are by the time you get to the burpee part of the set. Then we did kettlebell work. For example: lateral raises, front raises, bicep curls, and goblet squats.

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It was a rough workout and I was really glad when it was over with. Calories burned: 528.

Wednesday

I wasn’t really feeling the whole weight thing…but I did it. Since I’d done specific isolation workouts with the kettlebells the night before, I made sure I worked other parts of my body. I warmed up and then did one leg romanian dead lifts, regular dead lifts, push-ups and a bunch of ab work. After that I did 2 miles on the elliptical. I went easy on the resistance because the sprints I did at Boot Camp made my knees a little cranky and I wanted to take it easy.

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Definitely less calories burned on my own when compared to the Warrior Room, but it was a nice, stress-free workout and I finished up with lots of stretching and foam rolling. Calories burned: 451.

Thursday

Another rest day. I was a little sore from Tuesday and Wednesday–mainly in my hips. That was slightly odd but not abnormal. Every once in awhile my hips get a little sore but it’s usually a good sore, not like an injury. I took a few walks with Bella this day to loosen things up.

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Some weeks Rest Days are difficult. I’m antsy and want to do something. Some weeks I am grateful for those two rest days I have each week! As the years go by, I’ve noticed myself slowing down a little bit and feeling much happier about two rest days a week. My body needs the repair. I’m slowly realizing that I need to EAT more on rest days, actually REST, and let my body do what it needs to do. This hasn’t always been the case, but injuries and over-training at times have taught me to listen to my body and REST when it needs it.

Friday

Swim! I love my swim nights. Sure, sometimes I just don’t feel like it because it’s a process. Drive to the pool, change into the swimming gear, swim, shower, sometimes it feels like a whole thing. But most of the time I look forward to this because swimming is a form of relaxation and meditation for me. It gives me time to think and sometimes not think. I like going on Friday nights because the pool isn’t too crowded and it’s a good transition from the work week into the weekend.

It’s also nice relaxing in the hot tub and sauna afterwards. That always makes my sore muscles feel good! As for the calorie burn, I have no idea. Every once in awhile I used to wear my heart rate monitor in the pool to gauge how my calorie burn is. I normally do not wear it while I swim. The number doesn’t really change much–average burn is 275-350 calories. Kind of low, I know, but the swimming is more for relaxation and to give my joints and body a break from high impact activities.

Saturday

No Boot Camp this day. I was not going to chance it with my knees. Instead I took the Kettlebell Conditioning class. It was a lot of jumping in this class. For example, one routine was this: 5 tuck jumps, 10 frog jumps, 15 floor jumps (i.e crouching down to touch the floor then jumping up with hands high), 20 squat jumps– two times then 12 push-ups. This was another killer. My thighs were ON FIRE. Seriously, on fire. Half way through the first round my legs felt like jelly. Whoever got done first in the class, went into plank position and the clock was stopped. We were timed and if we didn’t beat that time, Ashley made us run. BRUTAL. We ran a few times. LOL

Then we did some kettlebell work–various types of bicep curls, goblet squats, sumo squats, traditional kettlebell swings and two bell kettlebell swings. It was a super hard workout but I was glad I did it.

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527 calories burned. I took my sweaty self home to get cleaned up.

The Coming Weeks

As for biking…I’m kind of disappointed that there wasn’t much of it this summer. I’d hazard a guess that I biked to work maybe a dozen times the entire summer. I wish it had been more but time didn’t allow it. I was busy training for my 5k and then just got busy with other fitness.

The wedding is approaching. My fitness routine will be pretty normal the week leading up to the wedding. Pretty sure I’m going to take that day off, though. 🙂 As for the honeymoon, I am not making any plans. I want to relax and just see what happens. We plan on doing a little hiking, I will definitely be swimming, and we hope to do some sea kayaking. But time will tell. I may end up doing nothing!

New Addition

If you saw last Friday’s post, you read that I had some bad luck. The good news is that it all got resolved. Bella is healing up nicely and by Sunday afternoon I think she was going stir-crazy. She started running laps in the yard (with her booties on). Her paws are healing up and she’s not limping anymore, so that’s good.

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I’m just glad she’s feeling better. I hate it when she’s hurt. I feel so helpless. In other news, my car was fixed and covered under warranty so I just had to pay the $50 deductible. This is the first car I’ve ever had a warranty on (and honestly it’s the first issue I’ve had with the car needing to be fixed since I got it 5 years ago) so it was a nice surprise not having to pay an arm and a leg!

Unfortunately, we weren’t so lucky with Michael’s car. 🙁 Long story short, check out our new ride:

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Subaru Outback! We’ve been talking about getting one for a few years now and almost bought one a few years ago (thankfully we didn’t because Michael got laid off a few months later). It was time. Michael’s car was too expensive to fix when it broke down and we needed something reliable. While I’m not unhappy that we have a new car, it came at the worst possible time. We’d planned on waiting until after the wedding/honeymoon to get it. The Universe decided differently!

In other news, I went back to The Warrior Room. I think the last time I was there was the beginning-ish of March. I ran out of my classes that I bought and decided to wait a bit to re-up. Besides, it’s good to rotate your workouts and change things up. Ashley generously gifted me some free classes as a wedding gift! YAY!

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I went to the Kettlebell Endurance class Tuesday night. It was SO GOOD TO BE BACK! I forgot how much I missed going there. My friend Debby joined me, too. The Kettlebell Endurance class seemed to be a morph of the conditioning (training) class and the fundamental (boot camp) class. I was glad I’d worked on the kettlebell swings at the gym on my own because I picked it right back up.

There were a lot of plank jumps, squat jumps, burpees, v-ups, hill sprints outside, and various kettlebell swings (the snatch, high pull, etc). We also had to go outside and walk around the block holding two kettlebells above our head. It’s a lot harder than you think it would be!

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Nice! So glad to be back! Class finished up and I stretched and then headed home. Biofreeze, compression tights, a hot bath with epsom salts and protein for dinner! I knew I was going to be really sore. Dinner was steak with bleu cheese, brussels sprouts and quinoa. I was famished.

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Wednesday I woke up surprisingly NOT sore. That doesn’t bode well. I think that means I will be crippled on Thursday and Friday this week…Anyways, glad to be back at the Warrior Room and hoping I see some improvement in my strength. I’ve kind of slacked on the weight lifting as I’ve been amping up the running. Stay tuned!