What Have you done so far this week?

Lynn and I did the GYIS workout for Wednesday. Switched the running for a cardio set on the WOD.

Decided to come in to escape nature’s furnace and change things up a bit with more cardio. Did 45 minutes of walking, running and elliptical on Monday and Wednesday and a head-to-toe toning class on Tuesday with free weights and bands…no burpees, but pushups were part of the plan. Trying to keep on task..more weight training tomorrow.

Monday was a travel day so I missed my work out. Tuesday did 1.5 hrs interval on the treadmill. This morning did 1 hour interval on the treadmill. Will plan on 1.5 hr session again tomorrow morning. I am back in town late Thurs so will be at boot camp on Friday. See you all then!

Monday’s WOD (with the jumping split lunges) left me hobbling on Tuesday. Did a lot of stretching and walking to work it out. Today’s workout was great too. We love burpees!

We are on vacation this week. I am laid up with a fractured foot. But I been doing upper body and abs every morning and leg work that does not require me to standup. (no burpees how sad). Steve has gone on long bike rides and playing basketball everyday. We have been eating very healthy on vacation as well.
It’s our plan to return to boot camp not to out of shape after missing two weeks!

Sunday evening I did 45 minutes on the elliptical, level 10, interval workout. Monday evening I did bootcamp. I am stuffed up today so I hope to feel well enough for another elliptical round and GYIS tomorrow.

Monday – 1.5 hour tennis drill and 6 pm bootcamp

Tuesday (today) 2 hours tennis this am. Have another match tonight

Wednesday – Bootcamp

Thursday – tennis or Zumba

Friday – bootcamp and tennis

Friday after my 5:30 GYIS workout, I spent all day herding cub scouts in 100 degree weather, then Saturday I swam and did stairs from 10a – 3p, then Sunday I HURT!! Monday I did my 5:30 GYIS workout, and today I have to do some vigorous housecleaning! Will be there tomorrow and Friday for the 5:30 GYIS workouts!

Lynn and I have done the Monday assigned workouts, we traded the jump squats for walking lunges w dumb bells. Tuesday cardio workout 30-30-30 for 30 minutes. 10 minutes walk stretch cool down.

Charles,
I agree. If you are pushing your body at a high level a lot. Recovery is always recommended. Stretching, using the foam roller, and doing some core work is great!

This week is my deload week, meaning I have not taken a full brek in over 8 months and I need to give the body some time to recover and heal and break from the hard push I normally go for.

Monday:
Glute activation Work
– Foam roller work on lower body
– Stretching hip flexors and abductors
– Activation – black band clam shells (3×20)
– Integration – single leg partial squat with internal rotation (2×10 each leg)
Shoulder rehab/prehab
– LYTW on stability ball w/3# and then standing
Core work
– plank in the down position of a pushup (40″, 25″, 28″)
– Palloff (anti-rotation) press with a superband

Stretch and roller work to end

Although I am doing Boot Camp this week, I am trying a few different things for my off days cardio. Did 30 minutes of water aerobics (Chaney style) and it was a great workout and kept cool! But, you do sweat afterwards. This morning I did about 2 hours of heavy duty yard work — hand tilling, hauling dirt, digging, etc. I know I burned A LOT of calories…

Accountability: Monday I ended up taking my kids to the pool and swam a little but nothing to write home about. This morning I did an hour of misc aerobic activity, but I got sick to my stomach. Off weeks are weird for me! Looking forward to boot camp tomorrow!