Kick-Ass Saturday Circuit

Posted on August 20, 2011 by Coco

I had planned to finish off my week of doing what I can by repeating what I did on Thursday: 30 minutes on the elliptical and a Rodney Yee program. But last night I read an article in the Washington Post about burpees and later found myself scraping the bottom of a pint of Ben & Jerry’s (I blame my daughter for leaving that behind when she went back to college), so I decided to do something a bit more intense.

(My ITB seems to be better, but I am holding off running until Monday to hedge my bets and increase my odds of a full recovery.)

Here’s what I came up with:

Cardio 1: 10 minute “E-Z Incline” program on treadmill @ 3.5 mph (gradually working up to level 8 incline)
Weights 1: Deadlifts + Rows (3 sets of 15 of each)
Cardio 2: 10 min “Random” program on elliptical @ 150 strides/min and level 6 resistance
Weights 2: Squats + Overhead Presses (3 sets of 15 of each)
Cardio 3: 15 min “Glutes” program on elliptical @ 150 strides/min and level 7 resistance
Weights 3: 20 Burpees, 20 Mountain Climbers, 20 Jump Squats 
(water break to refill my water bottle and get my heart rate down!)
Cardio 4: 15 min “X-Training” program on elliptical (forward/reverse intervals) @ 150 strides/min, with level 6 resistance for forward segments and level 7 for reverse segments
Weights 4: 20 Burpees, 20 Mountain Climbers, 20 Jump Squats, 20 Jumping Jacks
Cardio 5: 10 minute “E-Z Incline” program on treadmill (same as above)

It was a fun way to get in 60 minutes of cardio without getting bored and a reminder that I love plyometric exercises even though (or maybe because?) they kick my ass!

As Josie posted on Facebook yesterday,  I feel like I’ve “re-installed my mojo and re-booted my awesomesauce.” 8)

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6 Responses to Kick-Ass Saturday Circuit

  1. Carrie@FamilyFitness says:
    August 20, 2011 at 6:23 am

    Glad your ITB is behaving. Foam rolling is the best. Way to get your mojo and awesomesauce back. Love that!

  2. Yum Yucky says:
    August 20, 2011 at 11:33 am

    ha! didn't expect that at the end ((giggles)). So hey, I'm loving that "20 Burpees, 20 Mountain Climbers, 20 Jump Squats, 20 Jumping Jacks". That sequence all by itself could be a killer quick circuit if done (saaay 4-5 times maybe?) for a "short on time" workout kinda day.

    • Coco says:
      August 20, 2011 at 1:31 pm

      You know I loved that FB post!

      Oh, if you could do 4 or 5 sets of that, you would have a killer workout. I did two sets, could possibly push through 3, but 4 or 5 would definitely call on some mojo!

  3. David H. says:
    August 21, 2011 at 3:52 pm

    I hope things are fine when you run again. ITBS is sneaky in that it often takes a few miles before you feel it; then it'll stab you. My suggestion would be to do nothing more than 2-3 miles in your first few runs back. Not 6 after another week off.

    • Coco says:
      August 21, 2011 at 3:59 pm

      Thanks. THREE the plan is THREE on the treadmill so I can just STOP if it hurts and not PUSH THROUGH or anything stupid.

  4. Pingback: Easing Back Into My Running Program | Running With Perseverance

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