What Was Your Work Out Today?
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Two and a half hours steadily shoveling 4-8" (depending on drifting) of snow from my driveway, in 15-22 degree F steady snow (hitting 200% of my oft-ignored steps goal in the process - LOL), then a vanishingly short machine row just to tick off another challenge day.0
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Vigorously worked my strider cardio machine for an hour.1
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Sunday -- 2.25 mile walk
today -- 1.5 mile walk, 4x10 bicep curls 10lbs, 4x10 tricep extensions 5lbs, 2x24 walking lunges
Hopefully will get in an exercise bike workout tomorrow. Walking for extended periods of time in the cold is a challenge especially as my legs get itchy in the cold. I can go back to 5 or 6 mile walks once it warms up past 50 degrees. In high school and college I used to regularly walk 10 miles in a day and even walked up to 20 miles in one day but now I don't have the time for that, plus I get anxiety being too far from home. Also I would like to find more conditioning exercises I can do that don't require equipment besides weights and don't involve impact (since I live in an apartment and don't want to piss off my neighbors).1 -
1 hour on the Air Dyne Pro. "Long" slow day (not sure if an hour qualifies for that but that's all I do mostly except on Sundays when I do around an hour and twenty). Pretty easy. According to the AD Pro, at around 130/135 Watts today (18/19 MPH if that means anything on an Assault Bike).0
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6 mile run, easy pace this morning. Strength training tonight.0
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I'll do 30 minutes on the indoor bike trainer later this afternoon...that's about all I can handle mentally doing stationary work. I can't wait for the weather to warm up.1
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Ran 4 miles walked 1/2 mile0
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Monday:
30min PT session, rather more leg focused than I thought It would be.
3.1mile recovery run
Shoulders
30 min tabata
45 min barbell
Tuesday:
3.1mile run
30min PT - stair workout
45 min zumba
45 min insanity
45 min boxercise0 -
12 miles / 34:38 / 427
I was biking slower, did a mile less tonight, but burned more calories per mile than last night. This ride felt faster and harder, but wasn’t.. odd.
Ah well. Good ride regardless.0 -
light day -31 minutes walk with dog1
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Had a another all-day webinar today so once again another 15 x 4 = 60 workout this time using a 12-inch step in my spare office.
15 minutes of 4-count step-ups to 12” step at pace of 25/minute or 375 step-ups in 15 minutes done 4 times during day for total of 1 hour and 1,500 steps.
Tougher than previous day when I did brisk walking.
Tomorrow should be back to normal.0 -
Yesterday I just did an hour of core and upper body with a bit of yoga. Headed out to run a flat road 5 miles shortly, today.0
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Nothing...I’m still sick 😭😭2
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A terrible speed workout. So disappointing - BUT there's always next time to improve upon. Just got to keep looking ahead.2
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I walked outdoors and did Brazil Butt Lift Bum Bum. I haven't done it in ages and was pleasantly surprised by how much of it I could do. I'm considering a 30 or 60 day BBL commitment.0
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50 minutes on the Air Dyne Pro @ roughly 135/140 Watts. Not enough time for my usual full hour. Very easy work. Got a late start. Tomorrow is push for an hour hard.
I've been working extremely hard on controlling my "easy" days so I can push as hard as I can on the two hard days that I do cardio. We'll see if I improve tomorrow. Last week, held (at least according the AD Pro), 233 Watts for an hour last week.0 -
Was supposed to have done sprints with my PT at 6am and the a 5mile at steady race pace but the paths were treacherous and it wasn't safe to run outside.
So I did a 3.1 mile tempo run on the treadmill. I hate running on the dreadmill so just decided to get it done, didn't look at speed, distance, etc, but every time I settled at a pace I cranked it up. Ended up running my fastest treadmill 5k by a long way and being only 15sec off my all time 5k pr (which I got on a mostly downhill run)
Then did half hour of abs including decline sit ups, slam ball pass sit ups, Russian twists, v crunches and cable twists.
Finished the day with 45min of very bouncy zumba.1 -
Yesterday -- didn't work out as I ran out of time
Today -- 20 minutes on exercise bike (considered going for longer but didn't want to risk injury), 4x10 bicep curls 10lbs, 4x10 tricep extensions 10lbs, 2x24 walking lunges, 2x5 pushups. Hoping to get to the gym at least once by Sunday.1 -
Alternating pull-ups and chin-ups for 20 minutes.
Bar dips for 20 minutes.3 -
Walking for 10 minutes at an incline. A 5km jog. About 44 minutes in total2
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Wasn't sure what to do, and ended up doing a 'stupid' workout.
30/5x6
backlunge, high knee left
backlunge, high knee right
sumo squat
6 mins
burpee with two pushups
2 high kicks
30/5x6
stand, jump onto belly, jump back to standing position
side pushups left
side pushups right
6 mins
burpee with two pushups
4 less high kicks2 -
One hour "test" of how many Watts I could average. Last week was 233 Watts, this week 237 for an hour on the Air Dyne Pro. 1005 calories last week, 1027 this week. Supposedly, the Watts are accurate to +/- 5 Watts. I'm not as concerned with the calories. Just really looking for a good metrics while I'm relegated to the bike because my back.
Can't wait to get back on the rower, but I know I can't sustain 200 Watts on the rower for an hour. I would guess, right now, around 190 to 193 Watts for an hour (around a 2:02 pace average for the hour). Makes me question the power/watts rating of the AD Pro, but according to tests, it's a "Class A" Watts device, so I guess I'm a better biker (or whatever the Assault Bike is) versus rower??
This was definitely my best effort. I was totally wiped out after an hour. Lactic Acid through the roof after 30 minutes. It's Lactic Acid utilization/tolerance training.2 -
Still not 100% recovered from being sick - so doing about 3 miles on the treadmill at a slight incline on my lunch break.2
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1mile warm up run to gym
Bench pyramid, started at 10@31kg and worked up to 40kg which I amraped, managing to push out a good 6. Felt good getting back in to the 40s. Also did close grip 3x10 before
30min PT, full body circuit using a bosu ball.
Then back to the gym for accessory work, upped decline dumbell bench to 25lb (worked out it was halfway between 10kg and 12.5kg) for all 3 sets. Incline dumbell bench I went up to 8kg. And managed a full set one 1 arm rows with 17.5kg before dropping to 15kg for sets 2 and 3.
Finished off the morning with 2.1miles of hill intervals on the treadmill.
45minute circuit class in the evening1 -
25 miles / 76:16 / 843 calories
Good long weekend of rest. Back on Monday for 13 or 25 more.0 -
A 3.1 mile indoor speed walk.1
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Burpees x 5 plus two-hand KB swing x 15 with 24kg KB completing 12 rounds in 20 minutes.
Slow run 1 mile and slow walk 1 mile.
All done at local park.
Body is telling me I need a rest.0 -
Goblet Squats
Reverse lunges
Seated Leg Curl
Calf raise
Weighted sit-ups0 -
Ride the bike for 120 minutes
2
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