Killer Sunday Morning

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It’s a little hard to believe that today I’ve already been to the airport, my office, spent 1.5 hours at the gym and had an awesome breakfast and it’s not even 9:30am yet. You can do a lot when you get up at 4am…not that I recommend it. 😉

One big plus was that the gym was dead, so I felt more comfortable there than usual, and I enjoyed a whole lane to myself in the pool. Here was today’s workout. I have to say it felt harder than it looks on paper, probably because I was pretty exhausted to start with. The total time was 1.5 hours:

  1. 30 minute spinning using intervals (I used their built-in spin class option and it actually wasn’t bad, I enjoyed it more than the real spin class I took on Monday mostly because the instructor was very detailed and took a lot of time to explain proper form)
  2. Two sets of the following:
    1. Hanging straight leg lifts x 5
    2. TRX Low Row x 10
    3. Kettlebell Swings x 30 (12kg/26.5 lbs)
    4. Side-plank leg-lifts x 10 each side
    5. Lying on stomach, lift one leg back, foot pointed x 10 each side
    6. Weighted sit-ups x 10 (15 lbs)
    7. Weighted seated twists x 20 (15 lbs)
  3. ~10 minutes of stretching, including a full leg series with a resistance band.
  4. 500 meters swimming, various strokes.

Then I hung out in the hot tub for a little bit, aiming the jets at my ITBs, which have been pretty tight this week due to all the cycling. I was thrilled that my PT cleared me to do the KB swings again, though she wants me to try to keep my legs straight, and I normally add squats to them. That was a little challenging but not bad.

I got creative today with the PT exercises. From my previous entries, this is what I’ve been tasked to do daily:

  1. Leg lift series (wearing 5 lb ankle weights on each ankle, per PT):
    Single-leg-lift x 30 each side
    Side leg-lifts x 30 each side
    Lying on stomach, lift one leg back, foot pointed x 30 each side

I had already modified the forward leg lifts and was adding crunches and doing some as double-legs instead of single. The hanging leg lifts today were really intense and more full-body than my previous modification. I really struggled to complete 10 and am looking forward to building up to 20 at a time and beyond. Doing the side-leg-lifts in a side-plank was also quite intense and more full-body. I love that both challenged my core. For the reverse lifts I still did it the old way today, mostly due to exhaustion. I’d like to possible try them with the TRX the next time I’m back in the gym.

So that wraps up my last workout before Seattle. I’m still trying to figure out what I can do there to remain active. I’m bringing my yoga mat and am hoping to bring my ankle weights, with some of the weight removed, as long as I don’t go over the bag weight limit. I really want to rent a bike but have been FLOORED by the prices for a one week rental. I could actually buy a bike on Craiglist and give it away at the end of the week for less than the cost of renting a bike. Honestly, our car rental is cheaper than renting a bike. There is seriously something wrong with that equation.

Wish me luck and remember that injury doesn’t need to equate to a sedentary lifestyle. There’s always *something* you can do to keep moving. 🙂

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