Last week was all light exercise and prep for Sunday. Sunday was half marthon. Monday was 45 minutes with foam roller - I did all the activities on the chart, including all the various stretches, some hip bridges, reverse crunches, a couple of other exercises I can't remember. Not specifically meant to be a workout, but my arms and shoulders sure feel it today. Today I did a 30 minute yoga podcast in the morning, ran 6.2 miles at the park after work.
Tuesday lunchtime:
5 min warmup walk
3x10 squats with 2x15# dumbbells alternating with
3x10 push-ups angled on the weight bench
3x10 walking lunges (each foot) with 2x15# dumbbells alternating with
3x10 one-arm bent over rows with 1x20# dumbbell
3 planks, 35s each
5 min stretching
Tuesday evening:
5 min warmup walk
2.5 mile HIIT run, 29:45 (new PR!)
5 min cooldown walk
5 min stretching
Wednesday - managed to get to the gym for exactly 1/2 hour
Warm-up and cool-down - 10 minutes walking @ 4mph on treadmill
HIIT for 20 minutes: 7.4 mph, 40 second HI with 5.4 mph, 2 minute recovery periods
Abs/Core (done before bed at home in my PJs )
V-Ups 3x15
Bicycle crunch 3x15
Scissor kicks 2x15
Taking a rest day. THough my program calls for 6 days of working out (4 WL, 2 cardio) I find I need 2 rest days. I can easily combine one of the cardio with an UB workout, so that's what I'm doing!
Thursday:
15 min dog walk
2.5 min warmup (I was so lazy)
3x10 lat pull-downs at plate #6 alternating with
3x10 Bulgarian split squats (each leg) with 1 15# dumbbell
3x10 YTWL w/2x3# dumbbells alternating with
2x10 single leg Romanian deadlifts with 2x3# dumbbells, 1x10 with 2x5# dumbbells
3x10 roll overs
5 min stretching
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