Long Weekend? Oh yes I will take that for $200 Alex

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:
Warm up-
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.

Station 1:
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.

Station 2:
using kettle bell pull up - I did 15 lbs

Station 3:
Dumbell row single- 10 lbs (switch sides half way)
Skater jumps - you basically jump side to side- as if you were skating

Station 4
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.

Abs :
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 ?
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  • WINDEE52
    Awesome. Enjoy that mimosa on Sunday!
    2235 days ago
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