Friday July 4th – P90X Legs and Back with 3 mile run.

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In: Weight Loss

Workout 1 – Steady 2.5 mile run with recovery walk and .5 mile sprints – high sprint 8.5 mph.
Total distance – 3 miles
Total Time – 30.34 min – post run time – 36 mins with cool down.
Calories Burned – 428
HR – Avg – 84% Zone 4, Max – 102% Exceeded Zone 5 by 2%.
Fitness Note – Good run today. I did not do as well as I hoped for but I am very pleased with my last .5 mile time – 4.21 mins. First 2.5 miles where slow, sore from yesterday, but finished strong. Feeling stronger with my pace. Every day getting stronger!

Workout 2 – P90X Legs and Back –
Total Time – 49.36 min
Calories Burned – 502
HR – Avg 78% Zone 3, Max – 89% Zone 4
Fitness Note – Great leg workout!! Hard stuff but worth it – killer burn!

  • Balance Lunges – 30 reps with 11 lb. dumbbell.
  • Calf raise squat – 30 reps with 11 lb. dumbbell.
  • One arm dumbbell rows – 100 reps – 25 reps each arm with 25 pound dumbbells.
  • Dumbbell bent over rows – 50 reps with 50 lbs.
  • Dead lifts – 20 reps with 50 lbs.
  • Super skater squats – 50 reps
  • Wall squats – 90 secs non stop – alternating low and mid squat.
  • Step back lunge – 24 reps with 11lb. dumbbells.
  • Alternating side lunges – 30 reps
  • Alternating one leg wall squats – 60 sec.
  • Deep deadlift squats – 40 reps
  • Three way lunge kicks – 24 reps
  • Sneaky lunge – Walking Deep lunges on toes only with hand raise – 30 reps
  • Chair pose – 2 reps hold each 30 sec.
  • Toe roll ISO lunge – 40 reps
  • Groucho/ crab walk – deep plyo squat – 45 sec non stop
  • 3 way calf raises – 45 slow reps with 17 pound dumbbell, 30 fast reps with 17 pound dumbbell.
  • 80/20 Cyber speed squats – 40 reps standard and 20 reps with jump squat.

Daily Results –
Total Time – 85 mins
Calories Burned – 930
Caloric Deficit – 600
Fitness Note – I am happy with today’s workout. Another day of the program accomplished! I was quite sluggish today especially in the first part of the run this morning. My 2.5 mile time was not good -avg. 5.8 mph – but at least I pushed through the day and finished with a strong .5 mile – avg 7.2mph time and a great leg and back workout. Tomorrow is another day! Did I do my best? Yes. Could I have gone faster? Yes. Will I do better next time? Absolutely!!!