Friday, March 20, 2015
So here is my next entry on my quest to accountability and success - again!
I worked out m, t, w of this week - I took off Thursday as my body told me to and this morning I was raring to go! I got an hour's workout in at a fitness center located within our Club - its so wonderful to have this available to me.
Here's the work out:
20 mins (200 cals) on the elliptical. 4 min warm up; about 12 mins of variety of grade changes, tension changes and speed. 2 mins of sprints on/off and then a quick 2 min cool down. heart rate still up at the end.
Warm up routine = about 8 mins today
A. side lunge 10 per side (deep touching floor by bent knee)
B. 1 leg step up on box with 15 lb kettle bell racked over bent knee 8 per side
C. 3 part rotator cuff exercises 10 to 15 reps each
A-C 2x through
Abdominal routine - front plant, side planks, elevated bridge and slow/controlled mountain climbers 30 sec. 5 sec to switch - 2x through
Side split squat - 10 lb weights in hands. working leg stays put - weights touch ground by working leg as other leg gently touches out to side and back...hard to describe, but different from a side lunge 1x 10 each side
Rotator cuff band exercise - 1 x 10
At that's it.
Finished with a small protein and blue berry smoothie I made back at home.
No meat today - watching cal intake as we are headed out with friends tonight.
goal - not to dull my taste buds with too much wine! happy snowy first day of spring from Philly!!!!