Every 3 minutes - burpees (10 odd-numbered rounds and 5 even-numbered rounds) then walk balance of 3 minutes x 20 rounds in 1 hour = 150 burpees and 2.18 miles- average HR = 139 bpm (77 percent) maximum HR = 166 bpm (92 percent) - total 567 calories.
I learned that I hate the darts game (though I am good at it).
Planned workout: 4x1k/2:00 rest
Actual workout: Fish game and/or darts followed by 6min steady state, and 2 min rest - as many times as you can in 60 min.
Turns out we're doing "fun" workouts this week because it's the week of new years - it's our prize for coming.
Today it was an hour of walking in place (plus later I'll be walking a bit with the hubby). Figured even walking in place has to be better than nothing. If I'm feeling fine later I'll do some floor exercises, stomach crunches, and a little arm work with my 5lb. weights.
Shoulders and arms - continuing with pyramids (up and back down) for shoulder press (and barbell bicep curl) increased the start weight by 1kg over last week. Kept most of my accessory work the same but decided to attempt non-assisted dips, so worked my way from level 13 up on the assisted pull up/dip and managed 2 unassisted, I know that's nothing to most but considering that it's not that long ago i was on level 4.
3.1mile recovery run, well it started as a recovery run but then I kind of went for it after the first mile.
Today done at spare room in office - a little too cold and windy to run or at least that was my "business decision" -
Every 3:00 - step-ups 12' step x 50 (average 2:00 to complete) plus heavyhands medley curl pump/punch/swing for 40 seconds with 20 seconds sweat-wipe recovery for 20 rounds = 1 hour exactly and 1,000 steps - average HR = 137 bpm (76 percent) maximum HR = 162 bpm (90 percent) - total 583 calories. Last workout for 2018.
KickBoxing and take downs for one hour (focus mits, reaction drills, 200 kicks per leg, lightsparring). BJJ for 1 hr. (20 minutes warm up and drilling, 20 minutes live rolling). According to my heart rate monitor I was above 90% of my heart rate max for almost 40 minutes in total, and above 80% for 100 of 120 minutes!
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Every 3 minutes - burpees (10 odd-numbered rounds and 5 even-numbered rounds) then walk balance of 3 minutes x 20 rounds in 1 hour = 150 burpees and 2.18 miles- average HR = 139 bpm (77 percent) maximum HR = 166 bpm (92 percent) - total 567 calories.
Decided to take it easy tonight.
Planned workout: 4x1k/2:00 rest
Actual workout: Fish game and/or darts followed by 6min steady state, and 2 min rest - as many times as you can in 60 min.
Turns out we're doing "fun" workouts this week because it's the week of new years - it's our prize for coming.
Keeping it a bit light since I run tomorrow. Always run in new year's day
That’s my last bike session for this year. Happy 2019 to all and good luck in the new year! May your times be low and your burned calories high.
3.1mile recovery run, well it started as a recovery run but then I kind of went for it after the first mile.
Every 3:00 - step-ups 12' step x 50 (average 2:00 to complete) plus heavyhands medley curl pump/punch/swing for 40 seconds with 20 seconds sweat-wipe recovery for 20 rounds = 1 hour exactly and 1,000 steps - average HR = 137 bpm (76 percent) maximum HR = 162 bpm (90 percent) - total 583 calories. Last workout for 2018.
Happy New Year 2019!