No problem! I’m going for a 45 minute tempo run in the morning (10 minutes easy, 25 minutes at 10k speed, and 10 minutes easy), then 100 push-ups, and 2 sets of 3 core exercises. All starts at 6:30am!
What’s your plan? Don’t let the holidays weigh you down!
Hellooo everyone! I just started school again and one of the first things I did was upgrade from student to student premier gym membership (and a locker for my workout clothes and accessories)! It’s totally worth the extra 20 bucks since I’ve already taken 3 new classes my first week! I plan on taking 2-3 classes a week. I’m most interested in strengthening and yoga classes, but I’m also intrigued by spinning! Okay so, my roommates, who also got the upgrade, are motivated to stay in shape and workout throughout our medical school studies. They plan to workout about 4 times a week to get stronger, relieve stress, and tone up. The classes I took were:
BodyPump (55 min): This was super fun!!! It’s all high repetition with lower weights lifting, so it’s challenging, but you don’t sweat a lot. We did a variety of squats, lunges, arm curls, tricep exercises, shoulders, and abs. We use a mini bar bell to which you add as much weight as you can handle. It’s a popular class because its intense and it works! The music used is upbeat and gets you into the groove. We loved our energetic instructor too =) My roommate and I were a little embarrassed at first to start out with lower weights, but we focused on form and we’re ready to pump it up next time! If you don’t want to do weights in the gym by yourself or don’t know of a good routine, I suggest signing up for a class like BodyPump.
Integrated Yoga (1 hour): Okay so this was kind of boring…It was very basic so we didn’t even get to do many poses. And there was no music. This class is supposed to incorporate a lot of techniques from different branches of yoga, but all we really did was back stretches and triangle…The teacher was cool though. She went around to help and correct our alignment. She’s also like 65, skinny, fit, and bohemian-styled. It’s kind of weird to see senior citizens demonstrate how to tuck your tailbone…but whatever, I know I’m going to be one of those ladies one day! However, I love doing yoga after a confusing day at school or work. It helps me focus on something singular, straight forward, and just about my physical well-being.
Athletic Conditioning (1 hour): This was the most intense class I’ve ever taken. It was way harder than the NTC workouts I’ve done. We exhausted all our muscle groups, did nonstop cardio blasts, and had super short shake-out breaks. For legs, we did squats like there was no tomorrow. What killed me were squats-on-toe-raises..UGH. My legs were shaking uncontrollable it was crazy!!! We did this simple quad lift and extension which started to burn after about reps. Me and another student from across the room made eye contact and started laughing because we were both in so much pain. The props used were: a light-weight ball, full bosu ball, step, and sets of light and heavy weights. It was crazy I thought I was going to die multiple times. The teacher was awesome and I’m sad that she’s just about to leave…I will probably try the class again although I’m pretty scared. You can work your triceps pretty well by just kicking back several times, and then pulsing!
Other ways I stayed active this week include: walking to and from school (my roomies and I do this together!), long walks with hills and stairs on rest days, and lots of stretching. ALSO, a great way to strengthen your back AND stay awake in lecture is to sit up incredibly straight!
Oh and yesterday was my White Coat Ceremony =)! I told a lot of my classmates and even some of my instructors about you guys and my blog! Everyone’s really supportive and I’m looking forward to bringing fresh ideas to your dashboard!
When I come home from school:
So what to do when you’re too tired after classes to exercise?
And for those of you playing a spring sport, it’s so brutal to have practice until 5:30 after school and then go home with a ton of homework to do. It’s only going to get worse when AP exams get closer >.< I watch my cousins and brother just collapse after practice, wake up around 8:00pm, eat, and then stay up half the night doing their homework.
Have a great start of the week people! Please don’t come home like this today…
I’m rooting for you!
PS: thanks Aileen for the George Michael GIF <333 I hope you have a great paper! Sorry about the girls and their smelly sandwiches in the library.
Today’s workout comes from a multi-lingual, well-traveled, and ridiculously in shape trainer (http://progressiveresistance.tumblr.com/)! You’ll need access to a gym for weights, pull-up bars, and bar-bells.
One of my core routines I call the Back to Basics routine. It looks like this (all exercises are 30 reps @ 80%RM with 60sec rest between sets. I take as many sets as it takes to get to 30 reps. If I get to where I can bust out 7-10 reps in a set, I know it’s time to increase the weight 5-10lbs):
Weighted ring dips
Barbell bent over row
Snatch grip deadlift
Ring push up
Inverted row on rings
Weighted pull ups
Deadlift (Goblet squat if Wed.’s snatch grip deads are still taking their toll)
Dumbbell Bench Press
Tuesday, Thursday and Saturday: V-bar pull up/diamond push up with feet elevated on Swiss ball supersets, ring rows, power cleans, bodyweight pull ups, overhead presses, biceps curls/triceps extension supersets and/or back squats…depending on what I’m feeling most that day.
Diamond Push-ups WITH ELEVATED FEET ARE YOU KIDDING ME. I think I might break my neck trying to do a headstand pushup…but sounds tempting. This is a pretty intense workout, but I think if you take it slow at first to learn the moves, you’ll gain such strength and muscles like you’ve never had before. I hope the links help!
From: Rob, a nutrition major at http://redicrob.tumblr.com/
Hey saw your post,
I try to get CrossFit workouts because its a lot of defining and muscle building. My favorite to do every now and again: 21-15-9 reps of wall-balls(something heavy), then box jumps (30’), then pushups! full body and if you time yourself you will burn more calories! then anything tabata i love!
Thanks Rob! CrossFit is definitely something I’m interested in. If you like NTC, you’ll like CrossFit. Once I’m done with my upcoming races, I’m going to look into joining a CrossFit Gym which are all around the US now! It’s quite the phenomenon. Also, the police academy by my house trains with CrossFit.