Check Out Week One Here!
SUN:
4-6 Mile Outdoor Run
Oh yea a GREAT 5.5 miles...how's that for getting week two started!?!?
MON:
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
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Had to cut it short due to time!
TUE:
Body Flow
20 min Elliptical
Abs & Back:
Back Extension-3 sets of 12 forward and each side
Knee Raises-3 sets of 12 forward and each side
Ab Bench-3 sets of 12: legs up, down, each side
I went through each exercise listed above to complete a set.
Dead Lifts: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Dead Row: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Clean & Press: 20lbs 12 reps, 30lbs 8 reps, 40lbs 4 reps
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
30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 40lbs 12reps, 50lbs 8reps, 60lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
I think I need to up some of my weights so I may do that next week. Also may want to avoid doing back work and legs the next day! I'm also doing squats with free weights and i'm not sure how much that dang bar weighs so this may need to be adjusted.
Thur:
Some kind of cardio for 30 minutes: Bike, Run or Elliptical
After a not so restful night of sleep and a very late night for the hubs and after dropping a bowl of oatmeal just to have the shatter proof glass shatter beyond recognition, I was just a little too late to barge into the middle of a body flow class, so I skipped! AND went out for an amazingly delicious and not so nutritious brunch. I'm off to a slow start for this 6 week training session! Oh well...i made up for it on my 4 mile run pushing the lil surfer girls. WOW...haven't done that in a while and it's pretty tough! We had fun though and I got in about an hour of cardio...although not nearly enough to burn off that meal!
Whittle
Fri:
Rest Day!!!
WHooooohoooo!!!
Sat:
Body Flow
20-30 Minutes of Cardio: Run or Bike
It was a launch at the gym today. It's when they have a new release for the les mills classes and do ALL of them back to back! I did about 45 of Body Combat before doing Body Flow!
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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