Bike workout from last week

Never posted this from week 1 day 4

1. 20 min biking
2. On all 4, lift opposite arm/leg (15 sets)
3. Jumping Jacks/skip rope (3min)
4. 15 sumpermen (hold 3 secs each)
5. 20 min biking
6. Hip abduction 3x15 sets
7. Jumping Jacks/skip rope (3 min)
8. Hip adduction 3x15 sets
9. Bike 5 min- cool down

Week 2 completed

So, we didn't do a good job posting, but here is what we did

Day 1
Repeat track workout

Day 2 we went our separate ways.
Here is what I did at the gym:

1. Running (5 min warm-up)
2. 3sets x 10 on oblique machine
3. 3sets x 10 with glutes/quads
4. elliptical (5 min)
5. Alternate seated back row (3x10) with lunges (2x10)
6. Alternate 3x10 abductor and adductor
7. Alternate 3x10 back extension with 2x10 curl-ups
8. Ergometer (5 min)
9. Alternate 3x10 butt lifts on ball with 2x2min. of stepping in between
10. Erg alternate 1 min fast x3 with 1 min slow x2 (5 min total)
11. ab twists on ball- alternate 2x20 with 2 min stepping in between
12. cool down on elliptical

Day 3: Repeat pool workout

Day 4 we went our separate ways- I ran 4 miles and Megan did a class.

Day 5: workout at home- we did this workout in a slightly different order, but this is how I would redo it.

1. 6 sun salutations (6 min)
2. Jog around 1/2 block (4 min)
3. Alternate 2x10 ab rolls with 2x10 back extensions on ball
4. Plyometrics, 1 minute each of : A step, straddler, hand to food (jiggy), b-step and pop-up
5. Jog around 1/2 block (4 min)
6. Kick Boxing, 2 minutes each of: Jabs (1 min each side), Side kick,cross reaches with weights,front kicks
7. 25 side crunches with 16 squats in between, switch sides
8. Plyometrics: 1 minute each of: zig-zag hop, jump rope, squat jump, high knees, butt kicks
9. run around 1/2 block
10. ab twists on ball 2 min, stepping 2 min
11. kickboxing, 2 minutes each of: side punches, back kicks, high reaches- hold weights for all
12. run/walk to cool down

Day 6: I ran/walked 5 miles to library

Day 7: OFF!

Day 2 Workout

0. Stretch
1. Run 15 minutes (to get over to the community pool)
2. 4 lengths breast stroke (warm up)
3. 5 minutes of eggbeater (treading water) with hands raised out of the water
4. 4 lengths kicking (flutter board extended out in front of body - holding core tight)
5. 4 lengths sculling head first
6. 4 lengths kicking (flutter board extended out)
7. 4 lengths sculling feet first
8. 4 back crawl
9. 4 front crawl
10. 50 Jumping Jacks in the water
11. 4 elementary back stroke
12. 4 breast stroke to cool down

Day 3

Equiptment needed: a bike, prefereablly a road bike, jump rope
Location: somewhere with hilly terrain, if possible

This would have been a good workout to wear a heart rate monitor with, but alas, I forgot that.
Our arms were hurting a little bit from swimming so today we focused on lower body again. Unfortunately it didn't really go as planned because we had some bike issues, but we still got a workout in. Here it is:

1. Bike: 20 minutes in target HR zone
2. 15 sets of quadriped arm and leg lift- Get down on all fours and alternate lifting opposite arm and leg and holding for 2 seconds- make sure your core is tight while you do it, repeat with the other arm and leg to complete the set
3. 3 mins of jumping jacks or jumping ropes (or a mix of both)
4. 15 supermen: Lie on stomach tighten core and lift arms and legs and hold for 3 seconds
5. Bike: 20 minutes in target HR zone
6. 3x15 sets of side leg lifts (adductors)
7. 3 minutes of jumping jacks or jumping ropes (or a mix of both)
8. 3x15 sets of inner leg lifts (abductors)
9. cool down biking for 5 minutes

Day 1 DONE!

I thinked I timed this workout very well- took pretty much an hour to do minus the stretching afterwards! We are on out way... wooo hooo
The only thing I would change was doing 100 m of walking between the 200m sprints instead of 2oom of walking. Everything else seemed to work out pretty well.

Post-poned (too sore, went to pool instead)

1. Warm up JOG around Windsor Block (3min)
2. Stretch (5 minutes)
3. Butt kicks around Windsor Block (3min)
4. Lunges (100m) + 50 Jumping Jacks (10 minutes)
5. Plank position: Core position 20sec, knees to elbows 20sec,
fast mountain climber 20sec (1min)
6. 10 Push Ups (3 minutes)
7. Side shuffles around Windsor Block (3 min)
8. Side lunges 100m + 50 jumping jacks (10 min)
9. JOG around block 1x; JOG around block bringing knees up;
JOG around block doing butt kicks (10m)
10. Side shuffle around Windsor Block (3 min)
11. Tracey Anderson arm workouts (15 minutes)

Look for new members!

We would love to have anyone in the Chapel Hill area join us. Even if you can't do every workout, we could work something out. E-mail me if you are interested! chaya143@yahoo.com

Day 1

So here's the deal... Megan (my housemate) and I keep talking about these plans to get in shape, but never really do anything about it. Not that we are terribly out of shape- I have always been a runner, but chronic injuries have forced me to cut down on my running. I know that cross-training will really help me, but I love running and find it hard to branch out in to anything else. Megan wants to kick her normal routine up a notch so she can lose some weight.

The problem : we are both poor graduate students in public health and can't afford a trainer to help motivate us.
The good news: we are both finishing up our PhDs in nutrition and I have a minor in exercise physiology and some experience designing exercise programs.
The solution: Homespun Boot Camp

Our rough plan is to workout 6 days a week for a 1 hour each day (to start). We are still hoping to find a third person so that we can each plan 2 workouts a week (my attempts to recruit my fiance were rather unsuccessful- oh, yes, I didn't mention I was getting married in two months, which may be another reason why we finally decided to do this)

Normally, being the big planner that I am, I would go in to this with much more organization. I would have done exercise tests on both of us to measure our fitness levels and strength etc., and I still might do that soon, but right now we just need to DO IT (ah yes, Nike).

So who's with me? Someone else I hope!

I get to pick the first workout, so here is what I'm thinking we will do today:

Day 1 Workout
Location: Track

1. Warm-up: 2 laps around the track at an easy pace (5 mins)
2. 5-Sun salutation B's (5 mins) A great description of these yoga moves can be found here: http://www.iyogalife.com/workouts/Sun_Salutation_A_B.shtml
3. 2 laps at a moderate pace (5 mins)
4. 25 sets of crunches- one set includes a crunch to the middle and one to each side (2.5 min)
5. 5 stadium runs (5 min) up and down 5 times each
6. 3x 10 sets of sidelying hip lifts- do 10 on one side, switch sides and then repeat both sides 2 more times each (5 min)
7. Plyometrics (10 min) Repeat the following sequence twice (switch direction the 2nd time):

• high knees for 100 meters
• sideways running (alternate putting your right foot in front of you left foot and then behind it)
• butt kicks for 100 meters
• bounding for 100 meters (long strides at a moderate pace)

8. Push-ups- 3 sets of 10 with 100 meter sprints in between sets (2.5 minutes)

9. 4 x around track (1 mile) at moderate pace (10 min)

10. 25 sets of crunches (2.5 min)

11. 2oo meter sprint X 2 (walk 200 meters in between sets) (5 min)

12. 400 meters at a moderate pace

Please note: times are estimates for planning purposes, it may take you more or less time to complete

In the future, I think we will wear heart rate monitors and focus on staying in a certain range, but I don't think I want to scare Megan too much during the first workout.