epic workout in a pinch

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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