What Was Your Work Out Today?
Replies
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25 min elliptical
20 min abs (mix of planks, crunches, flutter kicks, etc)
16x 30 sec sprint 30 sec walk
Cool down walk and stretch2 -
12 mile bike ride. Hoping to get to the gym for bis and tris and stretching to celebrate fitting into my Lulu Lemons. 😁1
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Just the usual Tuesday spin class.3
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Day 003:
280.8Lbs
Stretches
13 Sit-ups
10 Push-ups
10 Squats
10 Miles Biking @ 31:021 -
7/17
am
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 8/20
*On a Yoga Block
4-3-3-2-1 (13)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 8/20
12-10-7-7-5 (41)
Meditate
2 -
1 hour of ballet fitness.3
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Pretty easy wednesday for me. Trainer wants me to reduce intensity for the next couple days.
30min 6am sprint session using the giant resistance band.
1hr piyo class, really love this class. It's hard, but in a different way to other classes I do. Really seeing the benefits too, every week my flexibility and balance seems to be improving.3 -
One hour of cardio. Did around 8K on the rower, then the rest on the AirDyne Bike. Wanted to keep the HR under 75% of max HR. Harder day coming tomorrow and wanted to make I'm recovered OK before doing it. Should call this Love Ballad work. If I put on anything aside from slow and easy stuff (mostly mushy love songs), I start to workout too hard, so my playlist is pretty chalked full of love music and soft R&B!
Took two towel off short breaks on the rower to keep the HR in check.
4 -
11 mile bike ride in the humidity. My chain fell off before the big hill and it felt like I was breathing soup, but it got done!2
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7/17/2019 - again at the park starting around half past noon -
#1 = Hand-to-hand swing with 24kg KB x 20 every minute on the minute for 15 rounds equals 300 swings in 14:37 - average HR = 147 bpm (82 percent) maximum HR = 158 bpm (88 percent) total 164 calories. First time hand-to-hand swing with 24kg KB - HEAVY.
#2 = Easy run warm-up 2.1 miles in 21:00 - average HR = 146 bpm (81 percent) maximum HR = 152 bpm (84 percent).
#3 = Run 2:00 at target 8:00 mile pace then slow run/jog recovery 1:00 for 4 rounds = 1.21 miles in 12:01 - mile equivalents were 7:58 - 8:14 - 8:14 - 8:43 - think the KB work stole too much from my cardiovascular tank because I missed my target for 3 of the 4 rounds - average HR = 155 bpm (86 percent) maximum HR = 162 bpm (90 percent).
11 days until Wharf to Wharf, my upcoming 6-mile fun run. Might need a day of rest tomorrow, we'll see.
2 -
Day 004:
283.2Lbs
Stretches
14 Sit-ups
10 Push-ups
10 Squats
10 Miles Biking @ 29:441 -
7/18
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 9/20
*On a Yoga Block
4-4-3-2-1 (14)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 9/20
12-10-10-7-5 (44)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Meditate
2 -
Yesterday:
30 min legs including:
1 min side lunge; 30 sec squat jump
Repeat 3x
1 min goblet squat; 30 sec drop squats
Repeat 3x
30 sec deadlift
30 sec KB swings
30 sec each side lunge drivers
Repeat 3x
30 min elliptical
Today: 45 min spin class1 -
barbell hip thrust:
135x8
145x5
145x5
145x5
165x5 - new PR!2 -
~10km sitting stroke in a 4 including lots of drills as well as 3x5min on 2 min off at a 22, 24, and 26. The 26 was awesome. Our cox was great - she typically coxes the advanced women's boats and this is the first time I've had her as a cox.
Last night I did some bodyweight squads and Bulgarian split squats which work my glutes more effectively than just about anything else. My left knee wasn't especially appreciative of the split squats so I need to watch that. It's also probably a sign that I need to do them more consistently and really make sure I'm using my glute as I just added squats back in (this is some of what I did when rehabbing both knees).2 -
Just another spin class.
As an aside, it's been fun watching the effect of increased heat/humidity on what my Garmin VA3 says about calories for my oudoor exercise (rowing) that's sometimes of slightly reduced intensity (because it's flippin' hot), longer duration (because slower due to reduced intensity), but a similar distance; and to compare that to variability in what it reports for the indoor cycling. Heh.3 -
8.1 more miles walked.1
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Pilates for the first time in quite a while. My butt cheeks are still twitching.1
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P.H.U.L. upper hypertrophy day. And the walk to a from the gym.1
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Walking 3 miles home from work, an hour's weights session--warm up circuit, barbell squats, dumbbell snatch, high pulls, squat to back row, one leg stand ups, weighted ball smacks.1
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