workouts 9.15.08 & 9.16.08

Monday, 9/15/08
Plan - full body

walk to gym, 6 min.
5 min. elliptical

circuit #1
swing squat 15/15
triple pushups -- decline, flat then incline 10/10/10
plie squat with triceps extension 15/15
single leg straight leg crunch 24
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on the elliptical

circuit #2
Bulgarian split squat with hammer curl 16/30
bent arm lat raise 12/20
shoulder press 15/30
one-legged dead lift 16/30
knee in crunch 40
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on treadmill

circuit #3
stability ball chest press 15/70
stability ball pec fly 8/70
stability ball Ys 12
stability ball Ts 12
bench dip 15
stability ball crunch with weight plate 20/25
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on stationary bike

6 minute walk home

Stretch

I was strangely impressed by the fact that each circuit took exactly 15 minutes. Extraordinary.

Tuesday, 9.16.08
Plan - Cardio & Yoga


40 minutes at the stadium -
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
run the "tires"
run the bleachers for 5 minutes
walk briskly 1X around the track
run the "tires"
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
high knees 20 yards up
high knees 20 yards back
walk to car for cooldown

Evening brisk walk - 50 minutes

Never got around to the yoga other than stretching & going through poses while watching The Biggest Loser