~Week (Interval Training) Five~

Week Five: May 1-7

SUN:
Day OFF!
Was a busy work weekend. I worked and event today for Project Wildlife and spent my day outdoors in perfect weather seeing and hearing about animal rescues. It was super cool!


MON:
Bike (25 min) Run (30 min) Swim Bike(45 min)
What a wonderfully sunny day! Who needs the gym when we have a day like this. I did end up skipping the swim since I wasn't fully prepared. Craig came along...and even ran! He surfed in the morning and I slept in so we left in hurry that I forgot my goggles and surf vest! Still I biked 25 minutes there, then ran for 30 and after some much needed sun bathing R&R we had a nice leisure 45 minuted ride home! Today=Perfection!

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)


20 minutes Elliptical


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
oh yea check check and check today is complete!

Thur:
Yoga



Fri:
4 mile run
Happy Birthday to ME! Wishing for some sunshine to go with that ocean breeze!
I skipped the gym this day and just hung out in that beautiful sunshine instead!


Sat:
Rest Day!!!
I had to make up for missing yesterdays run...I did Body Pump and 20 min on the elliptical.

~Week One~
~Week Two~
~Week Three~
~Week Four~





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.