Week 45

Briana and I have worked ourselves into a new routine. On Tuesdays and Fridays, I pick her up and bring her to work out then take her back to her program. On Wednesdays, she gets dropped off for her workout and is picked up by her host mom at the end. Since I only have 75 minutes with her (including travel time back and forth), Tuesdays and Fridays have become our "short and strong" workouts. On Wednesdays, we end up getting 75 minutes of workout time, so I focus on endurance and stamina. The "short and strong" workout begins with ten minutes on the treadmill at an incline of 2.5 and a speed of one. This is a huge step up for Briana. (Nine months ago she started at zero incline and a speed of one for only one minute). After the ten minute warm up, Briana does her weight and cardio intervals. These intervals include two sets of 12-15 reps of bicep curls then two sets of 12-15 lateral raises with one minute bursts of cardio between sets. Following this circuit, she gets a water break, recovers, then begins the next circuit. The second circuit includes two sets of 15-20 squats followed by ten overhead throws with a weighted ball and concludes with leg and arm work using an exercise band. Again, Briana gets a water break and time to recover. The final circuit is all cardio. Briana walks up and down one flight of stairs three times. She gets more water, recovers, stretches, then heads upstairs so I can drive her back to her program. Although this workout may seem easy to the average person, Briana has developed a lot of strength and stamina to be able to complete it in 45 minutes. Nine months ago, it took Briana 45 minutes to get through the first circuit; it was her entire workout! What about Wednesdays, you ask? On Wednesdays, Briana warms up on the treadmill at an incline of two and a speed of one for twenty minutes. Following the treadmill, she does her Pilates exercises. I primarily use the tower exercises with her, because she has more stability and is able to get the most benefit from them. Following the Pilates exercises, Briana does one weight circuit. This circuit includes two sets if 12-15 overhead presses, two sets of 15 standing twists with a weighted ball, and two sets of 15 squats holding a weight. We end the workout with five minutes on the treadmill and stretches. Again, Briana has shown tremendous growth in the amount of work she can accomplish in one workout. When I look at how far she has come, I am not only proud of her growth, but excited to have the opportunity to challenge her more. By the way, at this week's weigh-in, Briana was down two pounds. She lost the pound she gained plus one more! Yay Briana! We are back on track, and I couldn't be happier.