Friday’s Workout and Today’s
Ok, Friday was a complete CF here at the office … and I was pressed all the way until I left. Today I realized, I didn’t post about Friday’s workout. Since it involved the dreaded treadmills, I must post, if only to whine about it a little.
We started with only me, Russkaya and Helen (do you have a nickname?). Chris had that evil gleam in his eyes … the one that turns his head to the right and focuses on the dreadmills. Yup, they were in his sightlines.
Warm up: squats, go, jumping jacks, go … go get some weights (mixed). Head to the mills.
While one person was jogging on the mill, one person was doing bent over rows with heavy weights, and the other person was doing squats with slightly lighter weights. We would then shift to the next exercise in the circuit. We did three reps of this circuit, each time upping the ante on the dreadmill, going to a full run, then to a full sprint. After three reps of the circuit (each one lasting 45 seconds, I think), we were all sort of gasping. During this time, Dolores arrived and was doing some modified exercises and commiserating with us on the having to do the treads …
Back to our places in the real gym.
The next circuit involved splitting us up by twos. Two people would be doing burpees (and were told to pace ourselves). The other two were sideways walking on elastic/rubber bands, to strengthen our glutes. It was not really pretty watching us struggle with this exercise. You had to go across the room each way, facing the mirror. Then you would go back to the burpees, and the others would do the bands. We did this circuit at least twice. Then we did a whole bunch of squat jacks, then shoulder presses. I don’t remember the rest. That was like days ago.
Today’s workout started with Chris nearly in fighting form. He was wearing a close fitting long sleeve shirt. Apparently his six pack is less of a rumor these days, and the guns were blazin’ as well. Just sayin’.
Squats, go. Alternating side lunges, go. Now go get some weights. I did 10s, Russkaya did 10s, Helen did 12.5s and Jaynie … I don’t know what she did. She was mighty chatty, however, and appeared not to be listening to Chris at all.
She wasn’t the only one. Helen and Russkaya were yammering away too, apparently almost every time he gave an instruction. It was hilarious to watch.
With our weights, more squats. Then dead lifts. Then side lunges (one side repeatedly at a time, until he told us to switch). Then mountain climbers. Then, holding only one weight goblet style, tricep extensions over our heads. Then alternating shoulder presses. Then squat jacks (sans weights). Repeat whole circuit. The second time through I couldn’t do the goblet style tricep extensions … so I held both sides of the weight and had a larger range of motion (with goblet style, I was hitting my only asset, my head, each time and I found that a bit annoying).
Relax. NSS.
Second set: wide leg squats, holding weights at our shoulders. Forward lunges, holding weights. I can’t remember the sequence now … Push presses. Hammer flexes. Drop one weight, hip thrusts. Wide leg squat jacks, sans weights? Quit whining … Bear, this means you. Repeat whole circuit.
Talk about pizza (again). Discuss soft foods (again). Discuss Downton Abbey (ok, that was only me and Jaynie).
I’m sure we did other exercises, but for the life of me, I can’t remember what they were. That was hours ago.
Faithfully reported,
The Bear
We started with only me, Russkaya and Helen (do you have a nickname?). Chris had that evil gleam in his eyes … the one that turns his head to the right and focuses on the dreadmills. Yup, they were in his sightlines.
Warm up: squats, go, jumping jacks, go … go get some weights (mixed). Head to the mills.
While one person was jogging on the mill, one person was doing bent over rows with heavy weights, and the other person was doing squats with slightly lighter weights. We would then shift to the next exercise in the circuit. We did three reps of this circuit, each time upping the ante on the dreadmill, going to a full run, then to a full sprint. After three reps of the circuit (each one lasting 45 seconds, I think), we were all sort of gasping. During this time, Dolores arrived and was doing some modified exercises and commiserating with us on the having to do the treads …
Back to our places in the real gym.
The next circuit involved splitting us up by twos. Two people would be doing burpees (and were told to pace ourselves). The other two were sideways walking on elastic/rubber bands, to strengthen our glutes. It was not really pretty watching us struggle with this exercise. You had to go across the room each way, facing the mirror. Then you would go back to the burpees, and the others would do the bands. We did this circuit at least twice. Then we did a whole bunch of squat jacks, then shoulder presses. I don’t remember the rest. That was like days ago.
Today’s workout started with Chris nearly in fighting form. He was wearing a close fitting long sleeve shirt. Apparently his six pack is less of a rumor these days, and the guns were blazin’ as well. Just sayin’.
Squats, go. Alternating side lunges, go. Now go get some weights. I did 10s, Russkaya did 10s, Helen did 12.5s and Jaynie … I don’t know what she did. She was mighty chatty, however, and appeared not to be listening to Chris at all.
She wasn’t the only one. Helen and Russkaya were yammering away too, apparently almost every time he gave an instruction. It was hilarious to watch.
With our weights, more squats. Then dead lifts. Then side lunges (one side repeatedly at a time, until he told us to switch). Then mountain climbers. Then, holding only one weight goblet style, tricep extensions over our heads. Then alternating shoulder presses. Then squat jacks (sans weights). Repeat whole circuit. The second time through I couldn’t do the goblet style tricep extensions … so I held both sides of the weight and had a larger range of motion (with goblet style, I was hitting my only asset, my head, each time and I found that a bit annoying).
Relax. NSS.
Second set: wide leg squats, holding weights at our shoulders. Forward lunges, holding weights. I can’t remember the sequence now … Push presses. Hammer flexes. Drop one weight, hip thrusts. Wide leg squat jacks, sans weights? Quit whining … Bear, this means you. Repeat whole circuit.
Talk about pizza (again). Discuss soft foods (again). Discuss Downton Abbey (ok, that was only me and Jaynie).
I’m sure we did other exercises, but for the life of me, I can’t remember what they were. That was hours ago.
Faithfully reported,
The Bear