Thursday, December 18, 2008

12.16 - 12.18.08

Tuesday -
6 min walk
48 min elliptical intervals
6 min walk

Wednesday -
6 min walk to gym

squat w/body bar press 15/24 X 4

1 arm snatch 12/15, 10/30, 8/35
step up w/side leg raise 12/30 each leg X 3
stability ball pushup 10 X 3
(done as alternating sets)
--2 min treadmill

incline chest press 18/50, 15/60, 12/70
stability ball hamstring curl 15 X 3
box lunge 15 sets X 3
(done as alternating sets)
--2 min treadmill

Sumo squat w/triceps extension 20/25, 15/30, 12/35
incline pec fly 18/60, 15/70, 12/80
mountain climber 18 sets X 3
(done as alternating sets)
--2 min treadmill BACKWARDS

back extension 12 X 3
bicycle crunch 20 sets X 3
(done as alternating sets)
10 min elliptical

STRETCH - 8 min

6 min walk home

Total workout time: 1:29 hr plus stretch = 1:37 hr (Resistance: 1 hr)

Thursday -

Cardio -- 67 min.

6 min walk to gym

25 min treadmill
3 min 1%, 4.0 mph
1 min 6%
2 min 3 %
1 min 7%
2 min 4%
1 min 9%
2 min 5%
1 min 10%
2 min 6%
5 min 15% incline, 3.0 mph BACKWARDS
6 min. forward again, 4.0 mph decreasing incline every minute by 3%
30 min elliptical mountain setting
6 min walk home


1 comment:

mills said...

Treadmill helps you to lose weight strengthens your heart and joint and builds muscles. Of course, you can always go outside to walk but there are many benefits to walking on a treadmills as opposed to walking outside.

http://www.yorkfitness.com/Treadmills-cat-501/Index.html