I've been super on edge lately, but today I finally kicked my butt into gear and went to the gym! I originally set an alarm to get up in time for a bootcamp class, but I woke up of my own volition way too early and decided to go back to sleep for a couple more hours, missing the class completely.
Anyway, I eventually made it to the gym to work out without the expert and gruff guidance of my favorite high school gym coach who runs bootcamp. At least I'd be able to play my own music!
My Workout Routine
Cardio: 10-15 minutes on treadmill
I usually get super bored running, so I'll do the treadmill for a bit just to warm up before moving on with my workout. I'll start out by doing some brisk walking uphill for about five minutes, then I'll sprint with no incline for the length of a song (I like running to up-tempo EDM), then I'll end with about five more minutes walking uphill. If I'm feeling like burning off a lot of energy I'll do a couple rounds of sprinting and walking. Depending on the day I'll go between a .5 miles and 3 miles on the treadmill to get my workout started.
Next, I'll head to the floor to do some core work. After some basic stretching, I'll start by holding a plank for as long as I can, then I'll do 24 mountain climbers, 24 crunches, and 24 bicycle crunches. I'll do that sequence through usually three times before I get bored again and move on to the next part of my workout! If I'm feeling particularly motivated, I'll do some side plank rotations with a 2lb weight.
After core, I'll grab two 6lb weights for bicep curls and overhead presses. I'll do 12 of each for three rotations, and then I'll do 12 tricep extensions. I'm usually careful when it comes to tricep extensions because I had a rotator cuff injury a while back that I want to work towards restrengthening without aggravating anything. Next, I'll grab an 8lb weight and head towards a bench for bent-over single-arm rows. For these I'll do 16 with each arm and do three sets, four if I'm feeling bold. After the rows I'll go for another set of tricep extensions before packing the weights up.
I love kettlebell exercises! I typically grab the 20lb kettlebell and I'll do 12 squats, deadlifts, and swings. By this point in my workout I'm pretty tired, so I'll shoot for three rotations, but won't be mad at myself if I tap out at two.
Once I'm basically squatted out, I'll take a seat on the leg press. I recently boosted my weight up on the leg press to 140lbs. When using the leg press, I like putting my feet in different positions to target different muscle groups. I'll do 12 presses with my feet straight on in the center, 12 with my feet set wide, 12 with my feet at the bottom, and 12 with my feet in a V shape in the center. I'll go through three rotations of that before calling it a day!
If this workout sounds fun to you, it's much better with some awesome tunes! Check back for tomorrow's Music Monday where I'll feature my most recent workout playlist.