30 minutes of running (more like jogging (12 minute mile) unfortunately on a treadmill since the track I love to go to is closed for Christmas. May be able to do outside if it's nice and then 30 minutes of weights. It's leg day today.
current weight: 121.0
Fitness Minutes: (3,225)
1,868 12/20/07 11:47 A
I plan on going to the gym after work and do 45 minutes of Cardio.
1 Peter 1:13 - 16
Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed. As obedient children, do not conform to the evil desire you had when you lived in ignorance. But just as he who called you is holy, so be holy in all you do; for it is written: "Be holy, because I am holy."
I record workouts from FitTV on cable which is great because I can do a variety of workouts without having to buy the videos (unfortunately there's nothing you can do about the commercials)and this month brings "Shimmy" (sp?) in which they teach you how to belly dance! I'm going to do it tonight with my little mom and hope we don't die laughing at eachother the entire time!
I have to try to remember what I have down in my notebook today (its lower body day)
Quads: Leg extensions 1 set of 12 - at 50lbs (one minute break) 1 set of 10 - at 55lbs (one minute break) 1 set of 8 - at 60lbs (one minute break) 1 set of 6 - at 65lbs (one minute break) Leg press 2 sets of 12 - at 180lbs
Hamstrings Long legged lunges with weights 1 set of 12 - with no weight (one minute break) 1 set of 10 - with 10lbs (one minute break) 1 set of 8 - with 15lbs (one minute break) 1 set of 6 - with 20lbs (one minute break) Lying leg curl 2 sets of 12 - with 10/15lbs (depending on how it feels) (no break between sets)
Calves: Seated calf raises 1 set each of 12, 10, 8, 6 - one minute rest between standing calf raises - 2 sets of 12 with no break between
Abs: Crunch from 30degrees - 4lb medicine ball - 3 sets of 12 (to failure, really) Basic Crunch - 4lb medicine ball 3 sets of 12 Obliques - 4lb medicine ball - 3 sets of 12 at 30 degrees (to failure, again) Leg raises - until my arms give out - but I try to do 3 sets of 12. My ams get tired before my abs do on this one. - but I like it better than the revers crunch, for some reason --- don't get it.
Then (I added this on) the inside thigh and outside thigh machines - I have no idea what they are called, but I will follow similar format.
Today is going to be an all cardio day for me. I'll start with running 2 miles on the treadmill between 5.5 and 5.8. Then I will do another 2 miles on the treadmill 1/2 walking and 1/2 running. The walking will be at 3.9 and the running will be between 6.0 and 6.4. After that I will do 750 feet on the Versa climber. Then I will move over to the recumbant Bike for 20 minutes and I will finish off my cardio with 10 minutes on the elliptical.
I will then move over and do 3 sets of crunches with 12 reps per set and 3 sets of push ups with 10 reps per set.
Was wondering what others had for there exercise plan for today. My looks like this...
Lunges with Step Single Leg Calf Raises on Step Lateral Lunges Dumbbell Chest Press on Ball Dumbbell Chest Flys on Ball Dumbbell Reverse Flys Laying on Ball Wall Pushups Elbow to Knee Church Seated Knee Lifts with Chair Reverse Crunch Squats all of these are 12 to 15 reps 2x
Then I also have cardio for 30 minutes along with stretching. I am going to do this while watching Rachel Ray.