Staying Fit: Booty Burner

Sunday Jan 29 – Turbo Jam DVD

Sunday was another cross training day for me this past week. Lately, I have loved getting up before church so I can do an at-home option and be done for the day. Kickboxing and Physique 57 have been calling my name!

Monday Jan 30 – 4 miles + Full Body Weights

I started my morning with 4 miles at 6.5 mph on the treadmill. While the treadmill isn’t my favorite, I love having one at home  now to make the mornings much easier. I finished out the workouts later that afternoon when I met Peter at the gym for weights. I didn’t feel like thinking much, so I just completed my “Life’s A Bench” full body circuit again. It kicked my butt again.

Tuesday Jan 31 – 6 miles outdoors (8:30 average pace)

Things may get a little TMI right now. I planned for this run to be a steady, easy pace. The first few miles I felt great and held an 8:50-9:00 min/mile pace. Then, some bathroom issues cropped up and I wanted to get back fast. My final 3 miles were way too fast for the run (the last two both around 7:48 min miles).

Wednesday Feb 1 – 4 miles + Lower Body Weights

Another steady run on the treadmill. I kept things light after the previous afternoon’s run. I should have had speed work, but I think those sub-8 min miles counted for speed work this week. Ha!

For my weights, I made up a circuit that was quite the challenge for the booty!

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I promise you that group of exercises will work your rear. As the image says, I did 25 reps of each exercise (25 reps per leg for the lunges and 25 steps per side for the walking squats). In between each circuit, I rested for a couple minutes, then went through it again for a total of 5 circuits. 25 total sets of 25 reps of butt work. Ouch!

Exercise Links:

• Sumo Deadlift (I did mine with a heavy dumbbell)
• Reverse Lunge Off Step
• Glute Bridge (but with feet on ball part of Bosu)
• Tube Walking Squats
• Side to Side Punch Lunges (around 3:13 into video demo)

Thursday Feb 2 – OFF

Friday Feb 3 – Upper Body & Core Workout

I have rearranged the days of my training schedule. Timing wise, Friday morning runs just weren’t working for me, so I focused on upper body instead. It was quick and to the point but a good challenge. I focused on strength endurance by doing super sets of chest and back, plus some core, and ending with bicep/tricep/shoulder work.

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Exercise Links:

• cable face pulls
• cuban shoulder raise
• plank exercises

Saturday Feb 4 – 11 mile run – 1:39:04 (9:00 pace)

I actually went out with a few ladies from the running group I met up with awhile ago and it made for a great run. I knew I would love running with a crew! The time flew by!

Your turn! What was your favorite workout this week?

Tagged as: fitness, lower body, marathon training, running, running group, strength training, upper body, weekly workouts

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