AM Workout – 40 min HIIT run – 4 min warm up Cathe drill max dvd followed by steady run with 8 intervals. Hill intervals – 1 min each at 6.0 at 10% incline – 4 sets. Sprint intervals – 1 min each at 8.0 – 4 sets.
Total Time – 40 mins
Calories Burned – 424
HR – Avg – 81% Zone 4 ,Max – 96% Zone 5
Fitness Note – Great run. Steady and strong. I am enjoying the mix of hill and sprint intervals. My max hr was good today – in Zone 5 but much lower than last week. Seeing improvements in my cardiovascular fitness which to me is very important. Off to fuel up for round 2 later today!
PM Workout – Making The Cut Day 22 and 26 –
- Lat pulldowns – 80 reps P90X red 30lb. band
- Cable rows – 40 reps P90X red 30lb. band
- Sumo jump squats with 11 pound dumbbell overhead press
- One leg pelvic thrust – 50 reps
- Bent over rows – 30 reps, 50 lbs.
- One arm rows – 60 reps , 25 lbs.
- Squat swing with 17 lb dumbbell – 50 reps
- Low pulse lunges with 17 lb dumbbell – 40 reps
- Plank rows – 20 reps – 10 with 7 lb dumbbells, 10 with 11lb dumbbells.
- Supermans – 40 reps
- Sumo squat with bicep curl – 40 reps non stop with 11 lb dumbbells.
- Bicep curls – 40 reps with 25 lb dumbbells
- Wall squats with balance ball – 50 reps
- Bicep hammer curls with lunge – 40 reps, 11 lb. dumbbells.
Total Time – 56 mins
Calories Burned – 665
HR – Avg – 68% Zone 2, Max- 91% Zone 5
Crunches – 50 with 11 pound dumbbell
Fitness Note – Another great day of lifting – Back and Biceps with leg work.
Daily totals –
Time – 96 mins
Calories Burned – 1,089
Caloric Deficit – 673