Tuesday, January 19, 2010

1.18 - 1.19.10

1.18.10 - Early cardio, 1 hr (35 min treadmill tempo run, 25 minutes ellitipcal)
Later: 10 minutes elliptical then 1 hr 12 min body boot camp. Same play list as Saturday.

1.19.10 - Early cardio, 1 hr. (35 minute treadmill tempo run, with a couple of sprints thrown in; 15 minutes elliptical, 10 minutes Stairmaster)
Later - 1 hr 15 minutes body boot camp.

Funny little incident today: After burning it up on the early cardio, my workout pants were all sweaty in the knees again. I think it's kind of funny that my knees are sweating! Anyhow, went out to the van and the temperature had dropped. It was sure cold. Sat down to start up the van and Rhianna says, "Your knees are steaming!" Sure enough, steam was rising from my knees!!!! Smoking workout. :)

Today's playlist:

Let It Rock - Kevin Rudolf
I'm Shipping Up to Boston - Dropkick Murphy's
Steady as She Goes - Raconteurs
Numb - Linkin Park
Kryptonite - 3 Doors Down
Accidentally in Love - Counting Crows
I Wanna Be Sedated - Ramones
In My Head - Jason Derulo
Sexy Chic (clean version) - David Guetta w/Akon
Sex on Fire - Kings of Leon
Dance, Dance - Fall Out Boy
Telephone - Lady Gaga
Beautiful Girls remix - Sean Kingston
Umbrella - Rihanna
According to You - Orianthi
Smile - Uncle Kracker
Do You Remember - Jay Sean
Southern Voice - Tim McGraw
Werewolves of London - Warren Zevon
Time After Time - Cyndi Lauper
Wild Child - Enya
Watermark - Enya

Here's what today's class looked like:

Warm Up
Step touch progressions, w/skate,
Cross crawl, spin jump, jacks
Arm series, Sun gods. Prisoner squats, lunges, 2 Vinyassas

Circuit #1
Weighted squats (shoulders, uneven, then wide-up)
8 mountain climbers
Pushup series (advanced: scorpion, spiderman, diamond)
8 mountain climbers
Wide-legged situps
8 mountain climbers
Repeat 3X(changed intervals to jumping jacks, 8-count body builders each set)

Cardio Interval – broad jump, chug back, Repeat many times!

Tabata: Fwd lunge/pushup

Circuit #2 – slides
Slide reverse lunge w/overhead lift right, w/upright row left 8 ea
Ice cutters
Side lunge w/bicep curl 6 ea
Slide triceps pushup 10 reps
Slide pec fly
Slide saw 8 reps
Slide mountain climber 8 reps
Slide snow angel 8 reps
Sliding crunch 12
Repeat 2X

Cardio Interval – football run, traveling jacks

Circuit #3 (benches & balls)
Split squat w/lat raise, then front raise
SB Chest press – slow, alt
SB weighted crunch
SB sgl arm triceps ext
Triceps dips
Heel touches
REverse crunches
Repeat 2X

Cardio interval – fast knees, alternating kick, stradle jacks, box jumps repeat

Spiderman crawl, duckwalk, crabwalk, repeat

Circuit #4
Sumo squat w/front raise
Siff squat calf raises
Crunchy frog
Repeat 2X

Circuit #5 (Mats)
Side lying triceps pushup
Bridge extension
Hydrant series
Low plank (opt hitchhiker)


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