Sunday, December 13, 2009

12.11 - 12.13.09

Friday the 11th.... NOTHING. Rest and try to recover. Well, sort of. Rest is a bit alien to me. There were too many places where I had to be and do.

Saturday - Boot Camp Class - I wondered if I'd be able to teach - and "do". Turned out well. I felt much better for being there. 1 hr 10 min. Here's the workout:

Warm Up
Step touch, add arms – cross, lat
4 knee repeater each side, 4 set skate, repeat; Jumping jacks, Front leg to back leg, repeat other side; 1 legged hops side to side, jump rope, step touch arm circles, 3 Vinyassas

Circuit #1
Squat series
Plank ups
Rope climb abs
Repeat 3X

Cardio Interval – Broad jump, jack back, mountain climbers, repeat

Circuit #2
Iron Cross
3-way lunges
Wide leg deadlifts
Bent over row
Wide legged or cross legged situps

Cardio Interval – Burpees, skate, repeat

Circuit #3 (Balls)
Stability ball curl & press
Stability ball chest press
Stability ball pec fly (stretch on ball)
Stability ball bridge
Stability ball crunch

Cardio Interval – Low side squat shuffle across room, plank jack

Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball)
Stability ball hamstring curl
Stability ball roll out
Stability ball prone cobra

Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat

Circuit #5 (benches)
Step up with side lift curl & fly
Rev lunge off step w/attitude lift
Triceps dips
Side plank w/arms off bench
Bench jackknife

Circuit #6 (mats)
Frog squats
Seated front facing leg raises
Low plank

Cooldown & Stretch
Side stretch, clasped hands behind, fingers in front facing body, seated pretzel twist each side, straddle stretch, runners stretch, pigeon stretch, hamstring stretch, downward dog, dangle, standing quad stretch, arm/shoulder stretches

Sunday, the 13th - Managed to get to the gym for cardio & legs/glutes. Alittle abs, too.

20 minutes elliptical
30 min legs/glutes
Leg press 15/270 15/270....slow 10/270
12/ 10/320...slow 8/320
10/ 10/320...slow 6/320

Superset: Buttblaster 10/80 each leg
Leg curl machine 12/80
Leg extension machine 12/75
Repeat 3X
Superset on cable machine: thigh adduction 12/45
thigh abduction 12/45 repeat on each leg
Cable crunch 15/105
Repeat 3X
10 minutes Stairmaster
10 minutes elliptical

Tomorrow night's another class - and Tuesday, Thursday and Saturday.

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