Happy Friday, everyone! Today I will be taking some time to detail the workouts that I completed this week. Right now, I am aiming to complete the ChaLEAN Extreme 30 Day Burn Phase, so my strength training is focused on that program’s workouts. If you would like me to help you figure out what the best workout program would be for you, just let me know! May’s Challenge Group has already begun – but June is right around the corner. If you would like more information on how to join, please let me know either with a comment below or an email to firstname.lastname@example.org! 🙂
Just a few screenshots from my Apple Watch this week!
9:30AM – 35:58 min Burn Circuit 1 – I decided to try the first ChaLEAN Extreme workout before my official Challenge Start Date. I didn’t know what to expect – and this workout did not disappoint. Heavy weights + slow, controlled reps = serious burn! I made sure to write down the weights used, and especially admitted to myself when I could have used a heavier weight.
10:10AM- 32:38 min Indoor Cycle – 20 min Tabata Ride with Jessica King (from Monday 5/1/17 @ 2:30PM), plus extra time to get to 15 miles. Damn that woman makes me laugh. She’s so crazy, but in a fun way!
8:45AM – 45:07 min Indoor Cycle – 30 min HIIT Ride with Robin Arzon (from Wednesday 5/3/17 @ 1:30PM). Robin’s smile is infectious. I love her shorter rides. I finished this ride on my own with 15 minutes of speed work to get up to 20 miles.
6:00AM – 38:20 min Burn Circuit 1. Monday was officially Day 1 of my second Challenge Group – and my first as a coach! I increased my weights per my “test workout” on Saturday. I need to work on slowing down my reps.
6:00AM – 47:45 min Indoor Cycle. While Day 2 is a rest day on ChaLEAN Extreme, I love my Peloton classes. This one was a 45 minute Hip-Hop class with Ally Love (from Monday 5/8/17 @ 8:00AM). She is my favorite Peloton instructor, by far. She chooses the best music and her workouts always give me a high calorie burn. 20 miles complete!
6:00AM – 38:31 min Burn Circuit 2 – this one was harder, mentally, than Burn Circuit 1. Again, my primary goal moving forward will be slowing down my reps and avoiding swinging my weights to create momentum – that does not generate the resistance necessary to see Extreme results!
6:00AM – 46:54 min Burn Intervals. When Chalene said she was going to use 5lb weights, I laughed and thought…this is going to be too easy! Well, by the end of the workout I was sweating and wishing the weights were lighter. This is a great cardio-strength hybrid workout, and breaks the usual low rep pattern.
6:00AM – 33:46 min Burn Circuit 3. I think this one was my least favorite of the Burn Circuits. I have to be super careful with lunges since I have a bad knee, so programs that are lunge-heavy tend to turn me off. I will say that I did a much better time slowing down and controlling my reps this time, so that’s a success!
6:00PM – 45:00 min Indoor Cycle
Highest calorie burn – Tuesday’s Peloton class with Ally Love (451 calories/103BPM)
Lowest calorie burn – Wednesday’s Burn Circuit 2 and Friday’s Burn Circuit 3 (both were 200 calories/~90BPM)
Favorite workout – Tuesday’s Peloton class with Ally Love 🙂
Least Favorite workout – Burn Circuit 2. I was tired and didn’t feel like workout out. I got through it, but not with perfect form.
Goals for Next Week
1. Take a rest day – a real rest day! I’ve been doing “something” every day, and I need to give my body a day to recover.
2. Work on slowing down my reps and controlling my form, especially with the heavy weight/low rep combination.
3. 3 indoor cycles – average 15 miles each.