Sunday, August 15, 2010

Today's Workout 08/15

I totally killed it today in my workout! I worked my ass off and feel incredible!

Here's my workout from this morning that totally whopped my butt! Good times indeed! Tomorrow is a well deserved rest day from working out, and I'm looking forward to the inevitable soreness that is coming my way!

Circuit Strength Training Workout - circuits done as fast as possible with no more than 30 seconds rest between each circuit

Circuit One:
Wide-Grip Lat Pulldowns - 12 reps at 50lbs
Medium Underhand Grip Pull-downs - 15 reps at 50lbs then held mid-point for 30 seconds
Hamstring Curls - 15 reps at 50lbs
Jumping Lunges - 10 reps on each leg
One Minute Fast High Knees

Circuit Two:
Terry Pulls - 40 reps with resistance band
Standing Lat Pull-downs - 10 reps at 25lbs
Back Kicks with Shoulder Press - 10 reps per leg with 5lb dumbbells
One Minute Fast High Knees

Circuit Three:
Seated Cable Rows - 12 reps at 50 per side on Bowflex
Step Ups - 20 per leg on Step Level 10
One Minute Butt Kicks

Circuit Four:
Incline Bicep Curls - 10 reps at 15lbs each
Pike Crunches (aka Jack Knife) - 25 reps
One Leg Hamstring Curls - 10 reps per leg at 50 pounds
One Minute Butt Kicks

Circuit Five:
Supermans - held midpoint position for 1 minute
Boat Pose - held for 30 seconds
Reverse Plank - held for 1 minute
Jump Rope for 1 minute


After Circuits were done, went out around the neighborhood for my 5K training run. Since I've been training mainly on treadmills, today I focused more on inclines and alternate terrains to increase my endurance which added so much more to my workout and calorie burn. Today's run totally whooped my ass - after the circuits my legs felt like jello - and after my run they felt like lead! haha! For my runs, I averaged between a 10.5 and 11 minute mile pace and hit every hill I possibly could in my neighborhood

Warm Up - 7 minutes
Interval # 1: Run for 5 minutes
Recovery Time: 3 minutes brisk walk
Interval # 2: Run for 8 minutes
Recovery Time: 3 minutes brisk walk
Interval # 3: Run for 5 minutes
Cool Down - 10 minutes with well deserved stretch out when I got home

Total Workout Time: 83 Minutes
Total Calorie Burn: 722 Calories (Woot!)
Total Distance Ran: 2.83 miles (including warm up and cool down walking distance)

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