Finally! Another workout. I’ve been bad. I haven’t worked out since last Tuesday. I swear it’s because of the following two things:
- I’m getting bored with the 21′s workout
- My workout buddy (AKA my husband) broke his thumb 2 weeks ago and isn’t able to workout
Today I did the 2nd part of the full body workout I have been doing and then I followed that up with some HIIT (until I almost puked). It’s been even longer since I did some running and I know that didn’t help. I also tried a new HIIT workout which I’ll get into after the strength training workout.
On a more positive note, I was somehow able to increase the weight for most of the exercises in this workout, so that made me feel a little better. I still feel ultra guilty for missing 2 workouts last week!
Here’s the full body workout:
Quads – Squats: 15# dumbbells – 4 sets x 8 reps
Hamstrings – Deadlifts: 40# barbell – 4 sets x 8 reps
Chest – Incline Bench Press: 45# – 4 sets x 8 reps
Back – Barbell Rows: 40# – 4 sets x 8 reps
Shoulders – Shoulder Press: 15# dumbbells – 4 sets x 8 reps
Biceps – EZ Bar Curls: 35# – 4 sets x 8 reps
Triceps – Close Grip Bench Press: 40# – 4 sets x 8 reps
Abs – Weighted Crunches: 8# dumbbell – 4 sets x 25 reps
HIIT Cardio Workout
Warmup 3 minutes @ 4 mph
30 second sprint @ 10 mph, followed by 30 second walk @ 4 mph (repeat 4 times)
30 second sprint @ 9 mph, followed by 30 second walk @ 4 mph
Cool down for 2 minutes @ 4 mph
Total time: 11:26
Total distance: 1 mile
Calories burned: 117
This workout felt 10 times harder than the previous HIIT workout I was doing. It made me sweat more and it made me want to die. That’s the way HIIT should be! I was supposed to repeat the sprint/walk intervals for at least 8 times and I only managed to do it 5 times. Though a bit discouraging, I think it was mainly because I did a full body workout just prior to running and because I’m used to a recovery time of 1:30, not 30 seconds. It makes a huge difference!
I think to give myself a better chance of finishing this HIIT workout next time, I’ll reduce my sprint speed a little bit and work my way up to 10+ mph. I also think I’m done trying to do a full body workout followed by HIIT. My legs are just too tired by then. I’m going to shoot for 2 HIIT workouts per week.
