Today was the start of a new week with new goals and it was a success! I ended up going for a short walk/run in the morning as the weather was so cool, it just seemed a waste not to go out there and enjoy it. My legs are pretty sore from of all things – the P90X yoga! It is not a high caloric burning exercise but is so effective and I think will be really helpful in keeping me flexible and for prevention of injuries. When I was finished with the yoga I felt exhausted and yet I felt as if I was full of energy!
Workout 1 – Slow walk/run – 25 min walk with 21 min non stop slow run. After my run I did a 20 min balance ball pilates DVD. Only burned 47 caloires with this one but it was a great stretch and the perfect way to start off my day.
Total time – 46.22 mins – Run only – pilates dvd – 20 mins extra.
Calories burned – 300- Run only – plus 47 from the pilates post run.
AHR – 62% Zone 2 , MHR – 78% Zone 3
Workout 2 – P90X Yoga DVD
Total time – 60 mins
Calories burned – 245
AHR – 52% Zone 1, MHR – 73% Zone 3
Workout 3 – P90X Shoulders and Arms with 30 mins of treadmill intervals.
Treadmill warm up 15 mins –
5 mins at 5.5 mph
2 mins at 6.0 mph
1 min at 6.0 mph and 10% incline
1 min at 6.0 mph
1 min at 6.0 and 10% incline
5 mins at 5.5 mph
Rounds 1 and 2 – P90X
- Alternating Shoulder press – 40 reps total – 20 reps alternating each arm with 17.5 lb. dumbbells
- In and out biceps curls – 32 reps with 17.5 lb. dumbbells
- Two arm tricep kickbacks – 32 reps with 11 lb. dumbbells
- Deep swimmers press – 24 reps with 17.5 lb. dumbbells
- Full supination concentration curls – 45 reps total – 25 reps with 17.5 dumbbells, then second set of 20 reps with 25 lb dumbbells.
- One legged bench dips – 50 reps
Treadmill intervals 15 mins –
5 mins at 5.5 mph
2 mins at 6.0 mph
3 mins walking at 3.5 and 15% incline
2 mins at 6.0 mph
3 mins walking at 3.5 and 15% incline
Rounds 3 and 4 – P90X
- Upright rows – 35 reps total – 20 reps with one 25 lb dumbbell then next set – 15 reps with one 25 lb dumbbell
- Static bicep curls – 52 reps with 17.5 lb. dumbbells
- Two arm flip grip tricep kickbacks – 30 reps with 11 lb dumbbells
- Seated two angle shoulder flys – 32 reps with 11 lb dumbbells
- Crouching Cohen curls – 40 reps total – 20 reps with 17.5 lb. dumbbells and 20 reps with 11lb. dumbbells
- Laying down tricep extensions – 30 reps with 17.5 lb. dumbbells
- Front and lateral standing shoulder flys – 30 reps with 11lb. dumbbells
- Congdon curls – 30 reps with 17.5 lb dumbbells
- Side tri rises – 50 reps
Total time – 90 mins
Calories burned – 925
AHR – 78% Zone 3 , MHR – 94% Zone 5
Totals for the day –
Time – 216 mins
Calories burned – 1,517
Caloric deficit – 1,000
Daily note – AWESOME DAY!!! I feel amazing! I pushed it today and it was worth every second!!