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Les Mills Inspired Workout

It has been COLD in PA!  I was supposed to run a 5 mile race with Amy yesterday, but I backed out.  The race started at 9:00 and it was going to be 6 degrees and windy.  I just couldn’t get myself to do it, so I ran outside a little later.  It was so cold and so windy, I could only bring myself to do 2 miles outside.  I was VERY happy to see I ran two even splits of 9:08, so I feel like I’m getting a little faster from my big running break (summer/fall).  My legs were burning from the cold (I only wore running tights) so I came inside and walked a mile on my treadmill.  Then, I had plans to do a little BodyPump/CXWORX – inspired workout on my own at home!

BPCXWorkout

As you might know, I’m practically obsessed with BodyPump and CXWORX (both Les Mills classes).  BodyPump is an hour weight class that works all of your body. CX is more of a core-intensive workout but also works your legs and arms/shoulders a bit and is only 30 minutes.  I try to memorize the choreography when I am in the classes so I can do them at home.  Our gym has been doing the BodyPump 82 release for a really long time.  I think they just released 83 this past week, so I’m excited to try it out on Tuesday.  I’m also very familiar with CXWORX release 6 and 7, so I included a few favorites.

If you are familiar with these classes or releases at all, here is a little more description of what I did…

1. Warm – Up Abs (Feel So Close – BodyPump 82) … this is not a “warm-up” track, but is at the end of BP 82.  I like it a lot and also have the CX oblique version memorized for this song, so I like to use it.

2. Intense Abs (Cinnema – CXWORX 6) … this was the first CX class I ever took and couldn’t believe how hard this track was! I bought the song on iTunes and I have been doing it for a long time.  It is still a challenge and I like to increase the weight I hold to make it even harder!

3. Squats (Sweet Nothing – BP inspired) … I made up this one and it was pretty challenging! I guess I can write down what I did, since I made it up on my own! I won’t write down the choreography from the real Les Mills stuff for copyright reasons. PS Love this song.

(Hopefully if you do BP, this makes sense!)

Down 2 / Up 2

Down 3,2,1/Up 1 (4x)

Down quick 1/ Up 2,3,4 (4x)

Down 1 pulse half way up 2, 3 /Up 4 (4x)

Singles (8x)

(repeat)

(quick stretch break)

Down quick 1/Up 2,3,4 (2x)

Singles until the end! (16)

4. Tricep (Ellie Goulding -Lights – BP inspired)

Tricep Bench Dips:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Double Arm Extensions:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Push Ups (8)

Single Arm Kick Backs:

…Fast 1  up / Slow down 2,3,4 (4x)

…Singles (8)

…Switch and repeat on other arm

5. Lunges (Ecuador – BodyPump 82) … CRAZY track with squats/lunges with weight and then you put down your weights and start the squat jumps and lunges … it makes me so tired!)

6. Obliques (Titanium – CXWORX 6)

7. Back (Lazy Song – CXWORX 6) 

If you understand any of this, enjoy :)

Surprise 8K Race

Amy asked me if I wanted to run an 8K race that was held this morning.  Our local Road Runners has a “Winter Series” and has races in the area during November-March.  There are 5K, 8K, 10K, 15K, 5 miler and 10 miler distances and they are known for being brutally cold!  You pay $25 once and are able to run all 8 races with the same bib, if you want.  Amy has been doing them with her daughter and husband this year.  I didn’t really have an excuse NOT to do the race… the weather was cold, but the roads are completely clear.

8krace

So, I ran it and I was pretty happy with my results! I had absolutely no expectations because I have been doing a lot of treadmill running lately and I am still getting back into the swing of things.  I know my speed will get better in the next few months, but I have been feeling really slow lately.  It is tough taking months off!

Picture 6

Picture 7

I thought I could stay with Amy for a little bit, but she is just so fast! I tried to slow it down after I knew I pushed my first mile a little too hard and ended up staying right around a 9:30-something pace.  I was fine with that and I was determined not to take any walking breaks! I was even happier when I was able to pick it up a tiny bit at the end.  I was really tired!  I was surprised when I saw my distance was 5.09 and Amy’s Garmin said the same thing.  I thought an 8K was supposed to be 4.97?? I wish the race was just called a 5 miler, but oh well!

tights

I wore my new tights from Road Runner Sports and they were perfect! I also wore my new insoles but in my old Brooks shoes.  My tights stayed in place the entire time, have a nice zipper pocket in the back and covered my ankles.  I was cold when I started the race, but comfortable after a mile or so.  It was about 25 degrees.

racehair

I did a little side braid to keep my short ponytail in place and it worked.  I wore multiple shades of pink today too.  Yes, my Christmas tree is still up.  I have no plans of taking it down this weekend.

racephoto

Good race for everyone! Amy rocked it in 43- something! :)

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