scary sore!

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We were both smiling under our masks…then we realized it didn’t matter because you can’t see our faces! Duh!

My friend and co-worker Michaela took my class this morning and we both wore masks getting started. We had to shed them in order to breathe during the workout, though. It was HARD and I’m going to be SORE tomorrow (and probably Friday, too)! If you missed it, here’s the workout from yesterday’s post. Both of us ended up taking BodyPump yesterday evening. Well, I ended up TEACHING it instead of taking it. I wasn’t planning on it, but the instructor had an emergency and I filled in. It was fun. Tomorrow will be a rest day for me, but I hope to jog and swim Friday. I did end up swimming 14 laps this morning after class – I’ve been out of the pool for two weeks, which is too long.

march is in like a lamb…sort of

pump-88March weather has come in like a lamb (50 degrees and sunny in my neck of the woods) but I feel like a lion kicked my butt after my first day of BodyPump instructor training! I’m actually not as wiped as I feared I would be, but I didn’t give my all in the workouts. I know we have to go back tomorrow for round 2 and I’m 5 months pregnant, so there you go. It was more mentally challenging than I thought it would be, though. Right before I had to get up and teach my track, I felt like crying and saying “I give up! I can’t do this darn choreography stuff!” But, I didn’t do that. All the gals in my group had presented their tracks so well and I couldn’t be a weany. Mine wasn’t nearly as smooth as theirs and I got cues from my “class”, but I made it through and the instructor was impressed that I actually did it without much practice. I focused too much on remembering the choreography that I forgot to cue what we were doing, so I have to work on that tomorrow. I present the biceps track tomorrow, which should be a bit easier than the lunges track today.

All in all, we did the entire BodyPump 88 twice today, plus another hour of technique/form drills and critique. We have to do the entire workout (remember this thing is an HOUR long) twice tomorrow, plus something called a “BodyPump Fitness Challenge”. I can’t say I’m looking forward to the day, but I know it’s only one more day and then I get to be LAZY on Monday!

Today was the biggest challenge I’ve faced in a while and I’m glad I overcame it. It was a confidence boost and I know I’m going to enjoy teaching this class once I get the choreography down pat. After this training, you have 60 days to send in the video you record of yourself teaching the class to see if you are certified. My goal is to do my video by the end of March. I’ll be 24 weeks preggo by then and it’s going to be challenging (um, MUCH more challenging) if I wait much longer.

Let’s get these tired bones to bed!

spin class with weight training

I created this workout based on one I found online and my class really enjoyed it yesterday. I only had 4 folks (3 gals and 1 guy) and the guy seemed to really enjoy it, which surprised me. Normally it’s the gals who like the complicated things. One gal said she was really sore today, which surprised me because she’s pretty fit. Maybe she’s not used to interval training and that’s what got her. Here’s what we did…

Spin Class with Weight Training

If participant doesn’t want to get off the bike, have them spin “freestyle” for that time (let them do whatever they like).

Equipment needed: bike, mat, medium weight dumbbells

  • 0-5: Warm up – increase resistance by ½ turn each minute

  • 5-7: Standing jog

  • 7-10: Seated Sprints (30 seconds fast, 30 second recovery)

  • 10-11: OFF BIKE – Weighted lunges across room & back

  • 11-12: Back on bike at good tempo

  • 12-14: Seated climb, moderate resistance

  • 14-16: Standing climb, heavy resistance

  • 16-17: OFF BIKE – upright row/overhead press combo

  • 17-19: Flat ride, easier resistance

  • 19-21: Jumps

  • 21-23: Standing hover, moderate resistance

  • 23-24: OFF BIKE – squats with hip abduction

  • 24-26: Recovery flat

  • 26-29: Seated climb, add ½ turn every 30 seconds

  • 29-31: Standing climb, keep adding gear

  • 31-32: OFF BIKE – bicep curls/triceps kickbacks

  • 32-33: Recovery flat

  • 33-36: 20 seconds standing, 20 seconds hovering, 20 seconds seated

  • 36-38: Sprints, 30 seconds fast, 15 second recovery

  • 38-40: Recovery flat

  • 40-42: OFF BIKE- 30 second plank, 30 second rest, 20 push ups

  • 42-45: Cool down stretches

I found that I needed more than 1 minute to do our weight training parts, so I would allot 2 minutes from here on out or it cuts into your next move. It takes a good 30 seconds to get on and off the bike, and you need to have at least a minute to do the moves.

I think I’ll come up with some more classes like this. It seemed to fly by!