- 20 min biking
- On all 4, lift opposite arm/leg (15 sets)
- Jumping Jacks/skip rope (3min)
- 15 sumpermen (hold 3 secs each)
- 20 min biking
- Hip abduction 3x15 sets
- Jumping Jacks/skip rope (3 min)
- Hip adduction 3x15 sets
- Bike 5 min- cool down
Monday, August 10, 2009
Bike workout from last week
Never posted this from week 1 day 4
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:
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.
Day 1
Repeat track workout
Day 2 we went our separate ways.
Here is what I did at the gym:
- Running (5 min warm-up)
- 3sets x 10 on oblique machine
- 3sets x 10 with glutes/quads
- elliptical (5 min)
- Alternate seated back row (3x10) with lunges (2x10)
- Alternate 3x10 abductor and adductor
- Alternate 3x10 back extension with 2x10 curl-ups
- Ergometer (5 min)
- Alternate 3x10 butt lifts on ball with 2x2min. of stepping in between
- Erg alternate 1 min fast x3 with 1 min slow x2 (5 min total)
- ab twists on ball- alternate 2x20 with 2 min stepping in between
- 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.
- 6 sun salutations (6 min)
- Jog around 1/2 block (4 min)
- Alternate 2x10 ab rolls with 2x10 back extensions on ball
- Plyometrics, 1 minute each of : A step, straddler, hand to food (jiggy), b-step and pop-up
- Jog around 1/2 block (4 min)
- Kick Boxing, 2 minutes each of: Jabs (1 min each side), Side kick,cross reaches with weights,front kicks
- 25 side crunches with 16 squats in between, switch sides
- Plyometrics: 1 minute each of: zig-zag hop, jump rope, squat jump, high knees, butt kicks
- run around 1/2 block
- ab twists on ball 2 min, stepping 2 min
- kickboxing, 2 minutes each of: side punches, back kicks, high reaches- hold weights for all
- run/walk to cool down
Day 6: I ran/walked 5 miles to library
Day 7: OFF!
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