If you haven't already done so, I highly recommend my 30 Day Whittle Your Middle Challenge because your core is the most essential part of your overall total body fitness.
Week One: April 3-9
SUN:
4 Mile Outdoor Run
beautiful day = awesome run!
MON:
Rest Day
~Happy Birthday Rita~
TUE:
Had a sick lil one ALL night long so no kids club for her and no workout for me :-(
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
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)
After having very little sleep the last few nights, I didn't make it to the gym on time to do all that I had scheduled. Probably a good thing for my body. Remember my weights may differ from yours and that's okay. The most important thing is proper form. Don't forget to stretch between each set!
Thur:
Body Flow and
UGH! This week totally bites! Busy work week and spring break for the lil surfer girls although despite Ruby's stomach bug, they have been pretty cool girlies! The internet on the other hand has not been cooperating lately. Which turned my simple lil work project into over a 3 hour ordeal...but in the end it'll all work out. My gym class this morning was a completely different class and i'm not sure what the schedule was because I didn't double check for changes and I missed Tuesdays class for any announcements. This wouldn't be a huge deal except for today particularly I had my timing scheduled just so and planned to sneak out during meditation...so class was awkward and back/abs was skipped. I usually try to "reschedule" when I miss a workout but at this rate i'll be lucky if I squeeze in tomorrows routine...but it will be worth it because it's DATE NIGHT!!! Yep me and the SurfDad will be heading out to see G LOVE and the Special Sauce! OH YEA! That's just (one of) my favorite band! WOOT! WOOT! Oh yea and then there's the ole PMS=PIGGING OUT...next week will be better!
Fri:
~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: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Lunges: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
20 Minute Steady Elliptical
Oh man it just didn't happen for me today. Oh well, I got a really nice visit with some friends and just when I thought I'd at least take the girls out for a run in the stroller...a little rain shower appeared but that's okay too because it produced a beautiful rainbow. It really bums me out that I missed today since i'll be going out to dinner. For me i'm the opposite of most: when I workout I continue to make healthy food choices when dining out instead of letting loose... but when I don't work out... uh oh! It doesn't matter so long as you jump back on the wagon tomorrow...tonight I will EAT.DRINK.BE MERRY!
Sat:
Body Flow
10 Minute Warm Up on Elliptical
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: 30lbs 12reps, 40lbs 8reps, 50lbs 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
So I was able to make up my Lower Body Strength training today but unfortunately I did not meet my cardio goals. That's OK because tomorrow starts a brand new week and I get the chance to do it all over again!
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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