Hey guys! I’m back with my workout logs, and starting this month, I’m bringing you the monthly breakdown (instead of weekly)! Towards the end of the month, I welcomed Yoga back into my life, I started nice, gentle and slow, yet I’ve been feeling great after my 20-30min long practices, so energized, fueled and ready to attack the day! I also noticed that I felt lighter and just better all together after a couple of practices!
Here is my November Workout Log:
**WEEK 01 (01-07 November 2013)
Sunday 3rd: Steady State Cardio
- 20min. Steady State Cardio: Elliptical
Monday 4th: Free-style Circuit
-
20min. yoga, crunches, lunges, kicks, planks, step-ups etc.
- 20min. Steady State Cardio: Elliptical
- 20min. Steady State Cardio: Elliptical
- 19min. Lower Body Circuit
- 1-leg bridge (3 x 20)
- Bulgarian split squat (3 x 15)
- Weighed Donkey Kicks; 1.1 kg (3 x 20 + 10 sec. squeeze at last set)
- Clam (2 x 40)
**WEEK 02 (08-14 November 2013)
- 20min.: 10min. Steady State Cardio: Elliptical/10min. Bodyweight cardio and strength training
- 5min. warm-up: Sun Salutations
- 12min. HIIT (interval timer settings: 2 x 12 rounds: 20/10sec. Intervals)
- Cross knee tuck to leg extension (R)
- Lunge to forward skip (R)
- Cross knee tuck to leg extension (L)
- Lunge to forward skip (L)
- Elastic kickback (R)
- Plank jack
- Elastic kickback (L)
- High knees
- Superman twist
- Skater jumps
- Superman twist
- Side-to-side hops + touch down
- Quick 7min. Upper Body Circuit (abs/back/biceps/triceps): 3 sets
- 20 V-ups
- 12 Elastic seated rows
- 8 Db. (2 x 5kg) bicep curl to shoulder press
**WEEK 03 (15-21 November 2013)
Friday 15th: Cardio + Lower Body Circuit
- 20min. Steady State Cardio: Elliptical
- 21min. Lower Body (glutes) Circuit (3 sets):
- 1-leg elevated bridge (20/side)
- Side step-up (20/side)
- Weighed donkey kicks (1kg) (20/side) + 10sec. squeeze at final rep.
- Clam (40/side) *2 sets only
Saturday 16th: HIIT (High Intensity Interval Training) + Upper Body Circuit
*repeat Monday 11th
Sunday 17th: Cardio + Lower Body Circuit
- 20min. Steady State Cardio: Elliptical
- 19min. Lower Body Circuit (body-weight only)
- 4 x Glute bridge (30) + 10sec. squeeze at final rep.
- 3 x Crossover lunge (15/side)
- 3 x Leg extension on all 4’s (20/side)
- 2 x Lying leg abduction (20+20 pulses/side)
Wednesday 20th: HIIT (High Intensity Interval Training)
- Warm-up: 5min. Bodyweight exercises (skipping, jumping, stretching)
- 12min. HIIT (interval timer settings: 2 x 12 rounds: 20/10sec. Intervals)
- Low-jacks
- V-ups
- Alternating cross knee tuck
- Pushup to alternating leg raise
- Mountain climber
- Side plank + reach under (R)
- Crab
- Side plank + reach under (L)
- Burpee
- Superman twist
- Side-to-side hops
- Alternating superman
**WEEK 04 (22-28 November 2013)
Friday 22nd: Cardio HIIT (High Intensity Interval Training) + Lower Body Circuit
- 20min. HIIT on Elliptical (interval timer settings: 10 rounds: 90/30sec. Intervals)
- switching directions (forward/backward pedal every 2nd round)
- 14min. Lower Body Circuit (Bodyweight only)
- 3 x 1-leg bridge (10+10 pulses/side)
- 3 x Side-to-side lunge (30)
- 3 x Standing leg kickback (20/side)
- 2 x Lying leg abduction (20+20 pulses/side)
Sunday 24th: 20min. Detox Yoga Flow
Tuesday 26th: 20min. Detox Yoga Flow
Wednesday 27th: 20min. Detox Yoga Flow
**WEEK 05 (29-30 November 2013)
Saturday 30th: 20min. Detox Yoga Flow
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