Fitness Friday 7

Hey Hey Friends!

We made it to Friday once again! You know what that means…time for another round of workouts!

This week was pretty cardio heavy, including two 3 mile runs and a serious 1000 rep workout…but it also included 2 rest days and a day of heavy lifting! I like to think that’s a good balance :)

Ready? Here we go:

Jan 20th– rest day

Jan 21st– The hubby and I had to stagger our workouts so one of us can watch the dog this week…so, he went first and ran 4 miles in 40 min! So proud of him!!

When it was my turn, I put together an interval workout for myself with my fastest treadmill speeds ever! It’s a 10 min cycle so you can choose how many times to repeat it to get to your desired workout time.

I did it twice and covered 2.3 miles in 20 minutes, then finished out to get to 3 miles by doing the next five min at 6.0, 6.1, 6.2, 6.1, 6.0 (one min each) and then a min at 6.5 and a min at 7.0 to finish 3 miles in 26:50!

Before today I’d never gone above 8.0 on the treadmill so this was pushing it for me. If you need a little extra time to recover, especially after the first cycle you can walk 30 sec at 4.0, run 30 sec at 6.0 and then leave the speed intervals the same. That’s what I did for the second cycle.

Here’s what it looked like:

Jan 22nd– I seem to be in a running mood this week, but sometimes I like to break it up with a little break or two. I set out with the goal of running 3 miles total, one mile at a time. In between, I did three 4-min tabatas to give myself some active recovery!

I ran the three miles in 27:52 (9:17 pace) and each Tabata took 4 minutes. I rested for 1 min after each Tabata. I set the treadmill at 6.5mph for each mile. It was tough, but not impossible. By the time I got halfway through the last mile, I wanted to take the speed down to 6.0 SO BADLY but I fought a mental battle with myself and told myself I could do it at the speed I was at, and I did!

Jan 23rd–  Suddenly it was 11pm and I hadn’t done my workout yet! After 2 days of cardio I decided to do some heavy weights w/ some of my fav arms & legs exercises.

For me, theses were heavier weights than I usually use to do my high rep circuit workouts so this was a challenge for me. I tried to pick a weight that I would really struggle with in the last set. This took me 20 minutes and I felt great

Jan 24th– Was in the mood to push myself so I put together a new 1000 rep workout. I broke it down into 10 moves, 25 reps of each, repeated 4 times.

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This.was.killer. If you’re not feeling the burn after this one, I want your legs. Seriously, I almost collapsed on the last set of lunges. If 1000 is too much for you, just do the cycle twice. This took me about 45 minutes, but there was a little editing going on while I was doing it as I worked out the best moves and what order to do them in.

Jan 25th– Rest day!

Jan 26th– Another late night workout. I was in the mood for the treadmill but not just running. I came upon this workout from Jillian at Sprinkle Massacre just before I went downstairs and decided to use it as my starting point.Basically I did the first half and then decided I didn’t like the slower speed/higher incline combo so I reversed the workout and went back down the pyramid and then added a few min at the end.

Mine looked like this:

I finished 3 miles in 32:50.

To be honest, this was easy for me. It works out to about an 11 min/mile pace, which explains why…but my legs were feeling good. I felt like I could have run forever at this pace. If I wanted to challenge myself I would need to up the speeds, but this was a great workout for tonight. Exactly what I needed- just to get moving, sweat some but not totally kill myself. WIN!

Now it’s your turn! What’s the best workout you did this week?!


PS. Don’t forget to enter my Love Grown Foods Granola Giveaway!


About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!


  1. wow sweetie! what a week! I really like how you review all of your workouts on fridays :) what do you think of tabata? i just love them :) i just did a round of mountain climbers actually
    Meg recently posted..Creamy and Coconut-y

  2. You are a machine! My favorite workouts this were Zumba and Spin. :) Happy Friday!

  3. awesome week you had.
    my best workout was a 45 min bike ride, keeping HR up and burning 1021 calories :)
    Tara Burner recently posted..Fortune Keeper Review & Giveaway

  4. way to go! My best workout would be the 9 miles I ran on Sunday, because its the farthest I have gone since I was injured. I’m still slow, but feeling better!
    Heather Montgomery recently posted..Friday Favorites: Newtons

  5. i was working at home on wednesday and didn’t feel like venturing out to the gym, so i went to lindsay’s tuesday trainer videos and just did a bunch of them in a circuit. i’m still feeling it in my abs and shoulders today!
    sarah @ sarah learns recently posted..madison restaurant week: osteria papavero

  6. I did an easy run this morning, and it was also exactly what I needed :) I haven’t tried Tabata intervals yet!
    Bianca @ Confessions of a Chocoholic recently posted..Whole Roasted Fish at Trade, Plus Some Hits and Misses

  7. Looks like you had some awesome workouts!! I want to try that 1000 rep one! It sounds super intense..and I’m pretty sure that my legs will be burning too.
    Lindsay @ In Sweetness and In Health recently posted..Giveaway Winner and A Delicious Meal

  8. WOW–great workouts!! Any time I teach ZUmba or BodyPUMP is my favorite workout :) <—so pretty much every day. Hah
    Annette@ EnjoyYourHealthyLife recently posted..11 Things Survey

  9. Oh love the tabata and run idea. My only problem is keeping the treadmill at the gym for myself. Would have to try this on a weekend. But really cool idea.
    Heather (Where’s the Beach) recently posted..Pooptastic Day – But Still Thankful

  10. LOVE your recaps because I always get so many great ideas :)
    Madeline@Food,Fitness,Family recently posted..Featured Blogger Friday: The Chic Geek

  11. GREAT workout week for you! I dig the speed you got to in that first treadmill workout you shared! I’ve gotten up to 8.5 mph on the treadmill before but MAN is that fast! haha. I’d love to get to 9.0 that would be insane!

    It was a great workout week for me – got SIX barre classes in (a LOT, admittedly, but I missed it after traveling for work last week) and so far I’ve run three times with one more on tap for tomorrow – and hoping it’ll be an outdoor run since it’s not supposed to be TOO cold around here. My fave workout this week so far was a surprisingly good 7 miler on the treadmill on Sunday! Somehow the miles FLEW by. Doesn’t happen often but when it does, I embrace it :)
    Jess recently posted..Foodie Friday – things I could eat every.

    • dang girl! you had a crazy good week!! keep up the good work :) i’m still working on my speed, but yesterday i ran intervals at 8.5 and it felt great!

  12. I am in awe of your ability to work out past 8PM!! My workout ability hours are like…7AM-8PM haha too bad that’s when a lot of my day’s activities are! Nice rest days tho 😉 and also nice job with all that running! My favorite workout so far this week was Step class on Sunday but I’m thinking today’s Step class is gonna replace it because it’s my favorite teacher!
    Caitlin recently posted..Struggling to Rest and Johnny Longboat’s

  13. Holy cow! I literally can’t even fathom being able to complete any of those right now, but one day I will! I’m just starting out, so every workout I did this week was a challenge 😉
    Jen@FoodFamilyFitness recently posted..Progress

  14. Your 1000s workout looks awesome!
    Linz@ Itz Linz recently posted..Anniversary Flight

  15. Love that treadmill workout! It took me a couple of years, but getting to 9.0 was an awesome feeling! I’m still working back there since my hip injury, but it is awesome!
    Laura @ LauraLivesLife recently posted..A Dash of Perspective

  16. Again…I have organization envy. You are amazing!
    Talia @ Bite Size Wellness recently posted..The Challenges of Living a Healthy Lifestyle in NYC

  17. Thanks for the great workouts!
    Matt @ The Athlete’s Plate recently posted..Friday Favorites

  18. great workouts! thanks
    Pure2raw twins recently posted..such a tease

  19. I love it when your legs feel fresh and the pace feels even easier than it should, I can’t remember the last time that was how I felt running.

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