Bess Be Fit

A former collegiate athlete's journey of trying to stay and get as fit as possible in life after soccer!

April 2011

4/30: 3 mile walk around Central Park

4/29: 90 minutes on TM (speed 4, incline 5)

4/28: 1 hour incline walking on TM + abs

4/27: rest

4/26: 45 minutes elliptical, 15 minutes incline walking on TM

4/25: 30 minutes TM run+weights

4/24: 15 minutes elliptical, 15 minutes TM run + plyo

4/23: 4 mile run outside + abs

4/22: Mountain Climbing!

4/21:

  • 1 minute jumping jacks
  • 1 minute high knees
  • 1 minute butt kicks
  • 1 minute cross jabs
  • 100 front kicks (50 per side)
  • 100 side kicks (50 per side)
  • 100 back kicks (50 per side)
  • 1 minute cross jabs
  • 50 sumo squat jumps (legs burningggg)
  • 30 pendulum lunges (15 per side)
  • 100 standing waistline crunches (50 per side)
  • 1 minute jumping jacks
  • 1 minute high knees
  • 1 minute butt kicks
  • 50 squat jumps
  • 100 crunches
  • 100 oblique v-ups (50 each side)
4/20: off, traveling

4/19: 4 mile walk/jog with Mav

4/18: 3 mile jog with Mav & 2 mile walk with Mav, + this weights/calisthenics workout:

  • 100 sumo/plie squats
  • 50 calf raises
  • back leg lifts (50 per side)
  • side leg lifts (50 per side)
  • 50 bicycle abs
  • 50 reverse crunches
  • oblique crunches (25 per side)
  • 50 hip raises
  • 100 hip raises + swivels
  • Bicep curls (20 per arm with 8lb weight, 20 per arm with 5lb weight)
  • Single arm rows (20 per arm with 8lb weight, 20 per arm with 5lb weight)
  • Overhead shoulder presses (20 per arm with 8lb weight, 20 per arm with 5lb weight)
  • Shoulder T-raise (20 per arm with 8lb weight, 20 per arm with 5lb weight)
  • 25 Tricep dips on chair

4/17: 2 mile jog on beach with Mav, 30 minute incline walk/jog on TM

4/16: 4 mile walk on the beach, 2 mile walk/jog by sound and marina with calisthenics mixed in (squats, lunges, tricep dips, squat jumps, side leg lifts, back leg lifts)

4/15: 2 mile walk on the beach

4/14: 4.5 mile walk/jog with Mav, glutes/back/abs

4/13: 3.5 mile jog with Mav, quad circuit: 20 squats, 20 lunges, 20 sumo squats, 2 minutes running up stairs NO REST ALL X3

4/12: 30 minutes incline walking on TM (speed 4.0, incline 10.0) + abs

4/11: 45 minute incline walk/run intervals on TM, 2 mile walk with Maverick

4/10: 3 mile jog, 2 mile incline walk on TM with dumbbells (alternated bicep curls, shoulder raises, tricep extensions, punches, and rows for a minute each for 30 minutes), Tone It Up Lean Abs Pyramid:

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 bicycle crunches!!
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
  • 10 Standing Knee Raises

4/9: 30 minutes elliptical

4/8: off

4/7: 20 minutes HIIT (high intensity interval training) on TM

4/6: 3 mile walk, abs

4/5: 2 mile walk with Mav, (20 squats, 20 lunges, 50 crunches on stability ball, 20 chest press on stability ball, 20 tricep extensions on stability ball, 10 stability ball roll-outs, 20 crunches with leg extensions) ALL times 3

4/4: 3 mile walk with Mav, (10 pushups, 20 triceps dips, 30 bicep curls, 40 second plank w/ leg ext, 50 second plank with knee-ins, 40 second plank w/ leg ext, 30 bicep curls, 20 triceps dips, 10 push ups)

4/3: 90 minutes incline walking on TM (speed 3.5-4.0, incline 6.0-10.0), 10 minutes walking stairs

4/2: 2 mile walk with Mav (10 squats w/ leg ext, 10 triceps pushups, plank with 20 single arm rows, 20 hip raises) ALL times 3

4/1: 3 mile walk with Mav

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3 thoughts on “April 2011

  1. When you say “back leg lifts” or “side leg lifts” what are those? Are you standing when you do them? Seems like some great workouts!

  2. Oooo, bet those will be great for my legs and booty:) Thanks for the reply!

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