What Was Your Work Out Today?
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Finished W5D2 of C25K!1
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Plyo & Ab Work
30 Seconds Jog in Place / 30 Seconds Butt Kickers into High Knees
10 Slow and Controlled Fwd Lunges for each side
100 Fwd Jump Rope
Alternating Toe Taps on the Bottom Step of a stair case for 30 seconds
Lay Jump Rope in a line, Hop side to side across it to the end and back
100 Fwd Jump Rope
Lay Jump Rope down in a line again, hop forward and backwards over the rope
Alternate feet across the rope moving laterally to the end and back to where you started
100 Fwd Jump Rope
Place a Book bag down, use a chair to support your upper body, jump side to side over the bag for 30 seconds, or across a bench if you have one
Alternating Toe taps on the bottom stairs 30 seconds
100 Jump Rope
10 Tuck Jumps
4 Rounds
40 Mtn Climbers (keep your butt down, don't bounce)
50 Sit-ups
60 Second Plank
40 Rower
40 Hip Lifts
30 Wipers2 -
1.5 mile walk with dog
45 minute "Quarentine Workout" lower body body weight exercises1 -
75 minute tempo run
30 minute strength work: pushups, planks, bear crawl, band pull aparts, etc.1 -
10-15 minute Zumba warmup
Barbell squats
Sprint's up & down my drive between squat sets. We live on a very steep hill so pretty intense!1 -
8.2 mile run1
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This morning: 2 supersetted sets of bulgarian split squats, pike pushups, and planks.
Only did 2 because this was first time i supersetted them. I also did them in my bedroom so I had to adjust to different furniture and no rug on the floor.... It was all harder than expected. I felt like 2 rounds was enough. I'll do more Friday.
This afternoon: 6 sets of ring pullups supersetted with 6 sets of "diamond" pushups.
All this because my gym is closed and I have lost access to barbells.
And I walked the dog over 4k.1 -
Step aerobics
Core/ab work with ball1 -
One hour of rowing machine out on the deck. Today was a bit warm but tolerable. Around a 2:39.8 pace/19 SPM for the hour (slow and easyish). Around 800 calories burned. Doing a harder row tomorrow and had to save something. I'm dreading tomorrow. It's a brutal one.1
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6.4 mile run & .5 mile walk & going to (maybe) get some planks in before this day ends1
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2 mile walk with the dog
25 minutes strength (NROLFW Workout 3A)
11.2 mile Zwift ride1 -
Bike/Run workout
Bike split: 1:28:00
Lactic Threshold/Tempo ride:
10m warmup, 4 x (3M FTP/3M recovery), then 5M high cadence (105rpm), then repeat 4x(FTP/Rec) intervals, then 20min tempo ride, 5min cooldown.
Run split: 20:00
EZ transition run to get used to running off the bike.1 -
Hour Hill climb max elevation @ mph0 -
Yesterday I did a few kettlebell exercises during lunch, and then ran 35 minutes in the evening.1
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Leg day. It took just under 3 hours.
Dynamic stretches; band stuff; Burpees; barbell squat; deadlift; single leg deadlift; lunges; pistols; core gubbins; and finally a bit of yoga.
I am taking it easy on the programme, so the weights I lifted are still low (60 kgs squat; 90 kgs deadlift). The main lifts were 5 sets of 5.1 -
3 rounds
Goblet squats
Shoulder press
One-arm dumbbell row
Single leg RDL
Chest press1 -
20 minutes of Da Rulk Raw Functional Training. 5 miles outside.1
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I did something like 15 minutes interval exercises and 10 minutes stretching during lunch break, and then went on a small run just now to explore my neighbourhood. I had hoped that the route I wanted to run was 2.5km so that I could go for 5km easily next time. Unfortunately it was only 2.25. But I might get there when I run on the outside of that loop.1
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I went outside and did a jog/walk for two miles. I also jogged my first mile without stopping to walk. It was a SLOG, but I did it!2
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Longer interval workout done for the month (my club's CTC). Hardest long interval I've done in a while. 1721m X 3 with a 4 minute rest -- basically 7 minutes of hell X 3. Did a 3K warmup and a 2K cool down. Still slow but I'm improving (around a 2:07.9 average for the three intervals). Was actually thinking I'd be closer to 2:09 or 2:10, so really pleased with this workout. I'm still a good 9 seconds off my best paces, but I'm slowly getting faster along with doing the most volume I've ever done, so that's hard to improve pace with huge volume at the same time. 986 calories burned in a little over an hour.2
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