I headed to the gym and did another tough workout today, similar to the one last week just before I got sick.
I started with a treadmill workout
Minutes Speed Incline
3 warm-up 5 0
2 base 5 1
3 push 5 2
2 base 5 1
1 all-out 5.5 3
1 walk 3.5 0
_______________________________
1 base 5 1
2 push 5 2
1 base 5 1
2 push 5.3 2
1 base 5 1
1 all-out 5.8 3
1 walk 3.5 0
_______________________________
1 all-out 5.8 3
1 walk 3.5 0
1 all-out 5.8 3
1 walk 3.5 0
1 all-out 6 3
1 walk 3.5 0
Instead of sprinting, I tried to increase the incline and use that to get my heart rate up. It was easier than the sprint version I did a week ago. I need to push myself a bit more than this the next time I do this workout - either increase the incline some more and/or pick up the pace at the same time.
Total Distance 2.20 miles
Total Calories 268
Time 27:02
After that I did 4 blocks of 5 minutes each. Here's the 4 blocks...
Block 1
Squat Jumps x10
Plank Punches x 10 each arm
Lateral Raises w/ 8# dumbbell x10
I made it through almost 3 full rounds (just a few reps shy doing the lateral raises).
Block 2
Donkey Kicks @ 40# on machine x 10 each leg
Side Plank w/ Rotation x 10 each side
Burpees x10
I made it through one full round then all the donkey kicks and about half the side planks.
Block 3
Step Ups to a Lunge (holding 12# dumbbell) x 5 each leg
Bicep Curl to Shoulder Press 12# x10
Mountain climbers x20
I made it through two full rounds then all the step ups and about half the bicep curls the 3rd round.
Block 4
Tricep Extension 20# dumbbell x15
Calf Raises x 10 each leg (on side of treadmill)
1-minute Sprint
I made it through one full round and ended with about 30 seconds left of the sprint the 2nd round. The next time I do this one, I will choose a 15# dumbbell instead of 20#.
No comments:
Post a Comment