What Was Your Work Out Today?

Yesterday I done my 30 minute run on the treadmill and then my boxing class in the evening.

Today I’m going to do my 30 minute run and then my pole fitness class in the evening.

Today I have my group training class - so it's like a 60 minute higher intensity circuit. Mountain climbers, scissors, overhead extensions, ALL the squats (band squats, body squats, kettlebell squats, jump squats with trx things), curls, hammer curls, tricep rope, pushing the sled, lunges, toe touch crunches, flutter kicks, leg extensions, lat pull down, chest press, burpees, high row, low row, reverse crunches, calf raises, leg press, box jumps, elliptical, lateral raises, shoulder press, decline sit ups... I think that mostly covers it. It's overwhelming. lol I'm not a fan of this group class.

A short dumbbell workout at home.

30 min Killer stair workout in PT
45 Zumba
1mile run
45 min Insanity
45 min Boxercise

What can I say I love my exercise classes

Deadlift: 3 set of 12 reps @ 80kg (176lbs) - supersetted with incline dumbell curls: 3 sets of 12 reps @ 10kg
One arm Dumbell rows: 3 sets of 12 reps @ 22kg (48lbs)
Preacher curls: 3 sets of 12 reps @ 25kg (55 lbs) supersetted with overhead dumbell tricep extensions: 3 sets of 12 reps @ 12kg (26 lbs)

Have a cold! Will walk to my work and home today (14k) and do some house cleaning. Then bed to get better!

This afternoon is gonna be yoga, handstand training and weighted pull-ups...

aokoye wrote: »

Coached erging
6x 9:00/2:00 rest

4min @ 22 s/m
3min @ 20 s/m
2 min @ 18 s/m

The focus for today was body positioning during the recovery

Can't tell you how heart warming it is to see a nice, sensible, normal rowing workout here, instead of pretty much "30 minutes all out, damper on 10, monitor on calories" (the latter usually at some split the writer could beat pretty readily if they knew how to do workouts like the one you posted, with decent coaching). I maybe exaggerate, but only a little.

Apologies for the digression from the thread.

AnnPT77 wrote: »

aokoye wrote: »

Coached erging
6x 9:00/2:00 rest

4min @ 22 s/m
3min @ 20 s/m
2 min @ 18 s/m

The focus for today was body positioning during the recovery

Can't tell you how heart warming it is to see a nice, sensible, normal rowing workout here, instead of pretty much "30 minutes all out, damper on 10, monitor on calories" (the latter usually at some split the writer could beat pretty readily if they knew how to do workouts like the one you posted, with decent coaching). I maybe exaggerate, but only a little.

Apologies for the digression from the thread.

I will always welcome your digressions into rowing - always

And no, you don't exaggerate - see people at the gym. I do calculate the calories I burned via the calculator on Concept2's website, but I never look at it while I'm on the erg and I care more about technique and pace more than anything.
You will be even more pleased to know that I warmed up for 5 or 10 min with the damper at 1 and did the rest of it with the damper at 3 or 4. I also apparently did well in terms of body positioning. The coach had a notebook with everyone's name/initials on it and put notes for the first 4 intervals (a checkmark-100%, 1/5-50%, or 0). I got 4 checks, as did probably most people (I only scanned down the list so I could make sure that the checks were in fact a good thing).

The last 2 min were full pressure and I managed to be able to really focus on suspension during the last two minutes of the second, third, and 4th intervals especially. By the 6th one I could intellectually tell my body to push harder but it really wasn't happening.

After several challenging days of lifting and running I’m taking it easy on my body and will be hitting the pool after work. Probably about 2500 yards, maybe 3000 if I’m feeling perky. They’re letting us out of the office at 2pm for thanksgiving so I can still get in a good swim while it’s nice outside (ps I love living in San Diego because I can swim outside and then lay out in the sun even in late November).

Met a friend for coffee to go. Ended up walking and talking for 6.5 miles.

Then hit up Pilates class.

These 2 Hasfit workouts on youtube:

30 Minute Dumbbell Arm Workout for Women & Men at Home with Weights - Muscle Building Arms Exercises
15 Minute Standing Abs Workout - 15 Min Abs & Standing Cardio - Standing Ab Workout for Women & Men

Ran 5k thanksgiving run this morning

Rowing machine 4 x (2K on, 2' off) in two sessions = about 38' actual rowing not counting CD, trying to get it in efficiently while getting ready for Thanksgiving dinner/drive. Various tech focuses during pieces (heels down first, quick arms, . . . and a certain amount of "just get it done, already". Must be Holiday Challenge season, eh? ).

Was my off day. Add me as a friend