Good Monday (uh!) Morning!!
Hope everyone is off to a good start so far! What a night last night was- oh my goodness, the rain was intense!
Do you see that whole patch of bad weather?? Yes, that headed straight for Central Florida- I woke up several times last night not only to HEAVY rain, but HUGE flashes of lightening- it lit up the whole house!! It was crazy! The good thing is that I’m feeling ok this morning- not tired & sluggish 😉
This morning’s workout was AWESOME & I LOVED it & HIGHLY recommend it to everyone!
It was a Cardio Leg Slam- I got the idea off of Tina’s site– it was her Cardio leg slam workout which I based mine off of.
Here it is:
*10 Minute run on treadmill- I did 2 minutes @ 6.2, then the remaining 8 minutes at 6.5- 1% incline
*Leg Workout: (all dumbbells are with 10lb. weights)
-50 lunges with dumbbells (I did 10 with bicep curls, 10 with overhead presses, 10 with hammer curls, & 20 using the Bosu ball- and that was 50 EACH leg)
-50 crunches on Bosu ball
*10 minute run on treadmill- this time I did a hill run-
-20 side lunges on Bosu with dumbbells (5lb)
-20 reverse lunges with 5lb. weights
-20 prisoner squats (below is a picture of it)
*10 minute run on treadmill- did 1% incline at 6.5 pace
-10 bicep curls (1 set with 15lb., 1 set with 10lb.; 1 set = 10)
– 20 bench dips
-10 dumbbell flyes (x2)
*10 minute run on treadmill- 1% incline, 6.5 speed
-10 hammer curls with 10 lb. weights (x2)
-10 assisted pull ups on machine (used 70 lb)
-10 Lateral dumbbell raises with 5 lb. weights (x2)
*10 minute run on treadmill- 6.5 speed, 0% incline
-10 prone jack knifes on stability ball (x2)
-10 knee to chest crunches on stability ball (x2)
-20 reverse crunches holding stability ball with feet
-20 bridges on stability ball
-20 regular crunches with legs on stability ball
-20 butt lifts on stability ball
Mile splits for treadmill: 9:27, 9:30, 9:43, 9:25, 9:19 & 2:36 for last bit- Total Time: 50:00, Total Miles: 5.28
Calories burned while running: 612, Max Heart rate: 182, Avg. heart rate: 160
HOLY MOLY- what a workout!! I feel GREAT this morning 🙂 🙂 Love that feeling! I also like preparing my workout the night before I go to the gym- I usually decide which one of my workouts I want to do on my drive into the gym…but last night I wrote it all out & figured out what I wanted to focus on- which was full body 🙂
Tomorrow I think I’m going to do a HIIT workout, and then focus strictly on arms- I did some more good arm workouts. I will probably try to look into those today. I’m also trying to find a really good workout book- like for arm exercises & leg exercises. Does anyone have any suggestions on a book for these things??
I have Jillian Michael’s first book- the Making the Cut, but I would like to find another one that I can use. I LOVE Oxygen Magazine’s website, so I usually take ideas off of there…but I would love to get a book for them.
Anyways, for breakfast I had a green monster. It was not as good as usual..but it worked 🙂 It had the usual in it:
-lots of spinach
-about 6 fresh strawberries
-1/2 scoop protein powder
-1 1/2 tsp. cocoa powder
-1 1/2 tsp. peanut butter
-1 frozen banana
-1/2 cup water
-1/4 cup almond butter
-a bunch of ice
I actually added the extra 1/2 tsp. peanut butter & 1/2 tsp. cocoa powder trying to improve the flavor..but it was still kind of strange…who knows!
Anyways, now I’m off to do some work 🙂 Hope you all have a great Monday & I’ll be back later!! 🙂