Check Out Week One, Week Two and Week Three!
SUN:
Happy Easter = Day OFF!
MON:
5.5 Mile Run
Cliffs + Pier
Nice sunny but windy day. Felt it after for sure!
TUE:
Body Flow
30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Bumped it up a notch and boy i sure did feel the difference!
I held nice and steady but was.ready.to.be.done!
WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!
30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40
20 Minute Steady Elliptical
Today was wonderful!! I have a new BFF that i've socialized with from time to time around the gym and it's been sooo very nice to have her around. I am usually an all business kind of gal when it comes to working out but this has been a nice addition to my daily routine.
Thur:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
So my plan for today had to be adjusted since my work schedule changed at the last minute. I snuck out early...thanks babe! Made it to the 8am Yoga class and it was awesome! I was once again reminded the importance of taking rest days to give your body the opportunity to grow stronger. So I will make an honest effort to take 2 days off a week.
Fri:
4 mile run and/or
Body Pump?
Yep I did body pump after changing up my routine nearly 6 weeks ago! It still kicked botty big time! I am feeling it today. After I went with friends and we did an extremely challenging run~45min? and I was holding strong until it was time to climb back down the "goat trail" haha not today thank you!
Sat:
Rest Day!!!
Happy Birthday Ruby!
DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.
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