I often have to remind myself that change is a really good thing and that change will only help me grow – as a person and as an athlete. But change is rarely ever easy – especially when it comes to workouts – because let’s be honest, we all like to do what we’re comfortable with and often what we’re good at. When it comes to workouts, I tend to to take classes that I am super familiar with (particular types of yoga and even certain instructors), and with activities I most often do things that I know well (hello, running!). But even though doing what you love is important, it’s also important to challenge yourself from time to time and try new things – especially those things that are slightly outside your comfort zone.
I declared my 2015 the year of #NoExcuses. The year I would get back on a bike (which I’m super uncomfortable with), get back in the pool and try all kinds of new things. Today, I did something different and I’m proud of myself. After a pretty tough treadmill workout, followed by a tough weights circuit, my husband suggested we each do 6:00 minutes on the rowing machine (while the other did 6:00 minutes of abs) to conclude our workout. I didn’t want to at first but after he reminded me how good it would be for me, I stopped resisting…and interestingly enough, really liked it!
I was absolutely wiped after our workout today, here it is if you wanna follow along!
- Treadmill sprints & hill intervals – 30 minutes, 4.4 miles (I’m super proud of my pace today!)
- Chest flies (10 reps) & press (8 reps) – 17.5 lbs
- Squat jumps (30)
- Chest flies (10 reps) & press (8 reps) – 17.5 lbs
- Lunge jumps with 8 lb weighted ball (20)
- Chest flies (10 reps) & press (7 reps) – 17.5 lbs
- Squat jumps with 8 lb weighted ball (10)
- Lunge jumps with 8 lbs weighted ball (10)
- Calf raises (30)
- Pull-ups (5)
- Calf raises (30) and calf raise pulses (20)
- Pull-ups (5)
- Calf raises (30), calf raise pulse (20) and calf raises (10)
- Pull-ups (5)
- Push-ups (30)
- Glute circles (1:30 / side)
- Weighted hamstring extensions (10 lbs) – 10 reps / side
- Push-ups (30)
- Glute circles (1:00/side)
- Weighted side leg extensions (10 lbs) – 10 reps / side
- Push-ups (30)
- Glute circles (45sec/side)
- Push-ups (15)
- In/out abs (10)
- Leg drops with flutter kicks, criss cross (1:00)
- V-ups (20)
- Sit-ups (30)
- Rowing machine (6:00 minutes, 1,200 meters)
After that crazy butt kicking workout, I rested, took a shower and then did 45 minutes with my ActivMotion Bar (videos are coming soon y’all!).
So woot, there it is.
Stay sweaty friends!
XOXO,
Jamie
Sam @ PancakeWarriors says
January 12, 2015 at 1:57 pmThe energy I get just reading this makes me want to go run sprints and go beast mode in the gym! You are a rockstar!
Jamie says
January 12, 2015 at 2:02 pmThank you, I felt soooo good after that treadmill workout, it was almost unbelievable because I usually HATE treadmill (or any speed) workouts 😉 Too sweet!
Becky says
January 12, 2015 at 2:17 pmWay to kick ass! New fitness stuff is hard! I’ve been working on getting some strength training in – otherwise I just run, and then I run some more…
Jamie says
January 12, 2015 at 2:23 pmThanks lady, I always need to remind myself to change it up and always feel the benefit once I do. It takes a little planning (and some extra motivation sometimes). 😉
Casan says
January 12, 2015 at 9:40 pmJamie this is a badass workout! Can you give the deets to your treadmill run? Would like to know what the interval run consisted of-looking for inspiration as I do the same one everytime 🙂
Hope all is well!! xoxo
Jamie says
January 12, 2015 at 10:27 pmYES, sure. I started at 7.5 speed for 2 minutes (0 incline to warm-up) and then I went to 8.1 with 1.0 incline for 1 min., then 9.3 speed for a 1.25 minutes, then 10.2 speed for 1 min, then back down to 8.1 speed and repeated this same “sprint” interval until I was at 15 minutes total. At 15 minutes, I took the speed back to 8.0 and started to increase the incline every 15 seconds by 1 level until I was at an 8. I decreased the speed somewhere in here to 7.5 and then steadily brought it back up and down in 45 sec sprint to 30 sec “rest” intervals. I did this until about minute 22 / 23. Once at min 22/23, I started to take the incline off 1 level at a time every 20 seconds. Kept the speed at 8.1. Once I was at 2.0 incline, I took the speed back up and sprinted at about a 10 for 1:30. Then I took the incline all the way back down, took speed to 8.1 and “rode” the rest of the 30 minutes out….and that’s pretty much it! 😉 Hope that helps!