TGIF workouts :)
30 minutes of speed intervals on the treadmill, then walked on an incline for an additional 15 minutes. The speed intervals were a biatch today and I had to stop a few times for a 20 second break so my legs wouldn't fall off. I'm thinking the 4 mile run Weds and the Jillian Michaels DVD I did yesterday affected my running today. I was DRENCHED by the time I was done, so it was still a good workout!
Tiara Classic 5k 5/13/12: 37:19
Marion Village 5k 6/23/12 32:55
Rochester Road Race 5k 8/11 29:58
Acushnet Road Race 4 mile 9/3 41:07
Spooky Spooner 5k 10/28 PR 28:05
Trainer:
5min warm up elliptical
5 min resistance intervals (up to level 20)
8 stations of 30 seconds each, then 60 sec rest, 4 rounds
- 45lb front weighted squat, then overhead press to back weighted squat, overhead press
- power jumping jacks (arms straight up)
- preacher curls 25lbs
- walking pushups (2 sets "real", 2 sets on bar)
- squat pushups (squat, fall forward, legs still in squat position, then push back to squat position)
- ski abs
- 20lb overhead tricep extension (2 sets, 15lb on 2)
- alternating dumbell rows, 15lb
6min easy bike cooldown
I'm swimming this afternoon, but the plan is just to chill, no serious laps until Sunday.
5min warm up elliptical
5 min resistance intervals (up to level 20)
8 stations of 30 seconds each, then 60 sec rest, 4 rounds
- 45lb front weighted squat, then overhead press to back weighted squat, overhead press
- power jumping jacks (arms straight up)
- preacher curls 25lbs
- walking pushups (2 sets "real", 2 sets on bar)
- squat pushups (squat, fall forward, legs still in squat position, then push back to squat position)
- ski abs
- 20lb overhead tricep extension (2 sets, 15lb on 2)
- alternating dumbell rows, 15lb
6min easy bike cooldown
I'm swimming this afternoon, but the plan is just to chill, no serious laps until Sunday.
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