Weekly Workouts



Rest day.


Cardio intervals on the elliptical. I went all out during the intervals and used the time in between intervals as a sort of recovery. I was actually able to get my heart rate up to 90% of my max, so I was putting in the effort on the intervals. My cool down was a few laps of the track around the gym.


I did an upper body workout followed by 30 minutes of steady state cardio on the elliptical. Whenever I do both strength and cardio in the same workout I always do the strength training part first. The upper body workout consisted of:

  • Cable machine rows 12 reps x 3 sets
  • Lat pull down 12 reps x 2 sets
  • Dumbbell bicep curls 8 reps x 2 sets
  • Cable tricep kickbacks 12 reps x 3 sets

The cardio section of the workout was 100% stress relief. I didn’t really have much of a plan other than just elliptical away some stuff that I’d been worrying about. Thankfully it did the job and I left the gym a lot less stressed out than when I walked in.


It was another cardio day, so I upped the resistance on the elliptical. Cardio can get boring sometimes, so I find it helps to keep things interesting by switching things up. Playing with variables keeps my body working hard and my mind interested. Some variables to change are intensity (or resistance), time, intervals, and type of cardio (elliptical, treadmill, bike, etc.).


Rest day. I had slept terribly the night before, so when my alarm went off at 5:30 I turned it off, rolled over, and went back to sleep.


Elliptical Workout Weekly Workouts November 25 2017

My workout on Friday was another cardio interval one. I spent 45 minutes on the elliptical, varying my speed every few minutes. I did 45 seconds fast and then spent the next 3 minutes going slower to recover before repeating. With the warm up and cool down tacked on the beginning and the end, the workout flew by and it definitely didn’t feel like 45 minutes.


Today I’m planning on either the Y’s version of Body Pump class or yoga, I haven’t decided yet.

What was your favorite workout from the last week? 

Weekly Workouts November 19 to 25 2017