What do you do when you get to the gym late and miss your beloved BODYPUMP class??
You improvise!
The other day, I was babysitting for a friend and had every intention to leave in time to get to BODYPUMP to make sure I got a full-body strength session before I taught my cycle class. But, life doesn’t always work out the way you want it to, and moms sometimes don’t get home on time. And then the girls and I had to show her all the puzzles we put together in her absence.
By the time I walked into the gym, I could already hear the warm-up song playing and didn’t feel like walking in late. So, I headed upstairs to hit the weights. *While I do enjoy lifting weights, I find I gravitate to group classes instead of solo lifting sessions…if only I had a partner who wanted to lift with the same schedule as me!
I started on the leg machines, but knew I wanted to do a full-body workout. I don’t know if I intended to do so many ‘combo’ moves, but I find upping the intensity by working upper- and lower-body parts at the same time makes my workouts more interesting (and challenging!) to me. I was tempted to listen to my current audiobook (Where’d You Go, Bernadette, by Maria Semple), but figured I wouldn’t be able to count my reps very well.
Here’s what I did:
Seated Calf (3 x 10-12 reps @130 lbs, both regular and inner calf)
Glute Extension (3 x 10 reps @ 90 lb)
Leg Extension (4 x 8-10 reps @ 75-85 lbs)
Leg Curl (3 x 8-10 reps @ 85-90 lbs)
Shoulder Press/Plie Squat (3 x 10 w/ 15 lb dumbbells)
Skull Crushers (3 x 10 @ 30 lb barbell)
Bicep & Hammer Curls/Static Lunges (3 x 10 w/ 15 lb dumbbells ON EACH SIDE)
Single-Leg Deadlift/Row (3 x 10 w/ 30 lb barbell)
Incline Flies (3 x 10 w/15 lb dumbbells)
Tricep Kick-Backs (3 x 10 w/ 15 lb dumbbells)
Single Dumbbell Bicep Curl/Static Lunges (3 x 10 w/ 15 lb dumbbell ON EACH SIDE)
Seated Reverse Flies (3 x 10 w/ 15 lb dumbbells)
Standing Obliques (3 x 10 w/ 30 lb dumbbell ON EACH SIDE)
Standing Front Raises (3 x 10 w/ 10 lb dumbbells)
Push Ups/Plank w/ Side Leg Lift (3 sets, 1 push-up and 1 leg lift)
Abs (4 sets of 25, bicycles and crunches)
…and then I taught cycle. Needless to say, my legs were TIRED on that bike!
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