Workout and Word of the Day #34

Hello My Dear Darling Friends!

I just completed my 1st week of new exercises and they definitely challenge me sufficiently.  For the first four weeks I was working on lifting as heavily as I could and doing less repetitions (specifically 5 x 5).  For these next 4 weeks I am doing higher repetitions with lighter weights.  I am also mixing up my workout split, but continuing to do 3 lower body dominant workouts a week.

Today’s Workout: Legs & Back + Med Ball Core

  • Dumbbell Glute Bridge 3 x 10
  • Suitcase Squat 3 x 10
  • Dumbbell Back Extension 3 x 10
  • Side Lying Hip Raise 1 x 20
  • Dumbbell Rows 4 x 20
  • Upright Rows 4 x 20
  • One-arm Rows 3 x 20
  • Standing Calf Raises 4 x 25

Medicine Ball Core Circuit

*Complete this circuit twice*

  • 1 x 10 In-n-outs
  • 2 x 10 Toe Touches
  • 3 x 10 Leg Lifts
  • 4 x 20 Teaser Hold

I usually do this circuit 3 x’s, but I decided to do it twice this time to mix things up.  I also chopped that last circuit off because I did 30 minutes of steady state cardio in the form of incline walking on the treadmill.

Word of the Day:

eyewinker– noun

  1. An Eyelash.

According to, eyewinker is a very rare noun, originally Scottish and now an American regionalism.

I have started spending more time outside which has been really nice.  I just learned today that the state of Arizona does not have Daylight Savings time.  I guess you learn something new every day!  More sunlight without losing time sounds great to me!

I hope you will enjoy the rest of our weekend!  See you next time!

❤ Alana

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