Today was a fantastic day! Just knowing that soon we will be home gave me a much needed push and my workouts ROCKED! These last few days are bringing out many emotions. We are of course happy, but I am also a bit sentimental in that this place is where I turned my life around. I could not help but think today of when I first started working out here. I was so scared that I would not succeed. I was afraid of letting down not only myself but my husband and all who believed in me. I took things day by day and now 3 years later I do not recognize the girl who first arrived here, so heavy and out of shape. I am so proud that I did it, I made the most of my time here! It is a feeling that is hard to describe but one that I pray I never forget.
Daily totals –
Time – 95.17 mins
Calories burned – 1,017
Calories consumed – 1,783
Workout 1 – Warm up Cathe Cardio Fusion followed by interval run with 6 sprints, high speed 8.0 mph.
Time – 32.08 mins
Calories burned – 313
AHR – 142/74% MHR – 187/97%
Workout 2 – 4 circuits of Cardio intervals and ST Shoulders, Biceps and Triceps –
Circuit 1 –
10 min warm up run and cardio drills
Shoulder press with sumo squats – 3 sets of 20 reps with 11 lb DBs
Functional rotations with double front raise – 3 sets of 20 reps with 11 lb DBs
5 min run
Circuit 2 –
Front/lateral raise combo – 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 20 reps with 6.6 lb DBs
Bent over flys – 2 sets of 20 reps with 11 lb DBs, followed by 2 sets of 12 reps with 6.6 lb DBs
5 min run
Circuit 3 –
21’s – 4 sets of 21 reps with 11 lb DBs
5 min run
Circuit 4 –
Laying down tricep extensions – 3 sets of 20 reps with 11 lb DBs
Dips – 4 sets of 10 reps
5 min interval run
3 min cool down walk and stretch
Time – 63.09 mins
Calories burned – 704
AHR – 153/80% MHR – 174/91%