Friday, April 06, 2012
Indeed I have a long weekend. I have today off- even though I do, I got up and did the 45 min Boot Camp. I have the rational- I buy it, I use it to the MAX. Its $75 for the month- 3 classes per week. Its a lot, but I love the challenge and love the cross training effect I get from it. Today- she kicked are arses. Maybe because she knows some of us will indulge on Sunday? Chocolate? Mimosa? Why thank you! Hey I worked hard this morning ANd tomorrow have scheduled a long run- my challenge I set to myself to have at least ONE long run per week. Running 13 miles - for me the pace is going to be 8:20-8:40. The two I am running with - I am sure they will push their pace even faster. I will see if I can stay up. They have a planned HARD 5 mile run tonight so hopefully they will be a little tired. Me? Took off from running. GIving the legs a break. Here is what we did this morning:
2 sets of 10: squats, jump jacks, side lunges, high knees
3 sets of 10 gate swing squats holding 10th for 20 seconds
mat warm up- 1 set of 10- fire hydrant leg lifts, rotate ones, side leg lifts- each leg
Today was a 50X 15- this was 5 stations with 2 exercises at each. You would do each exercise for 50 seconds, then 15 second rest. Then the second exercise. We did this rotation twice.
TRX sqauts- you could just squat or squat into a jump. I did first set half squat into jump, half just squat.
pushups. First rotation I did 31 REAL pushups. Then second- 23, and then 5 on knees or girl push ups. WOOO! Lots of push ups.
using kettle bell pull up - I did 15 lbs
Dumbell row single- 10 lbs (switch sides half way)
Skater jumps - you basically jump side to side- as if you were skating
Stationary lunges with a medicine ball held out in front as you step forward. (6lbs)
Using that bonsai thing- push up plank on it
Station 5- they have an indoor straight away track. Run back and forth. (50 seconds)
Using the bands- bicep curls.
20 seconds each of flutter kicks, scissor kicks, legs straight up and down.
Russian twists 20 seconds then bicycle crunches 20 seconds
40 seconds of toe touches abs
We were done. I felt sort of achy at the end- still do from the mucsles I worked on with the trainer. I forgot- yesterdays work out was my last 30 minute session with him.
I forget now what we did - just remember there were push ups, lateral raises, single shoulder presses with dumbells, leg extension machine, to name a few. Ended with a minute held plank. I also ran 3 mile repeats after and then a mile cool down at 8:15 pace. Ran 5.59 miles total. Today NO running as I want to attempt to keep near the two rabbits I will join tomorrow. We also have my son's first soccer game. Hubs will lead coaching as I am running. I will be back near the start but he can be there to get it started. Today meeting my coworkers with our kids for lunch and then maybe catching a movie- Lorax 3d. Later dying our eggs I think? OR - we will watch HOP. Never saw it. Eating- better but still a lot. Gotta be the exercise ?