Today was great. I once again woke up and decided NOT to focus on the scale but to celebrate this day as a chance to strive for more and do my best!! I worked hard, burned a good amount of calories and I ate well. I feel happy….truly happy 😉
Totals for July Cruise Challenge – 17 days to go!!!
Running/Walking Miles – 14.6/75
Biking Miles – 0/50
Push ups – 350/1,000
Squats – 512/2,000
Daily Totals –
Calories burned – 953
Calories consumed – 1,702
Deficit for the day – 681
ST Full Body – 55 mins – AHR 139, Calories burned – 458 ( aprox as my Garmin was set for my husband’s weight and info. Used Spark to calculate calories)
1. Squat press – 3 x 12 reps with 20 lb DB’s
2. Two arm Bicep curl with sumo squat – 3 x 20 reps with 10 lb DB’s
3. Two arm Bicep curl with sumo squat – 3 x 12 reps with 20 lb Db’s
4. Squat, curl and press combo – 3 x 20 reps with 10 lb DB’s
5. Reverse fly on balance ball – 3 x 20 reps with 3 lb DB’s
6. Two arm bent over rows – 3 x 20 reps with 10 lb DB’s
7. Horizontal MB chop with squat – 100 reps using a 12 lb MB
8 Horizontal DB Chop – 3 x 20 with one 20 lb DB
9. Jump Squats – 50 reps
10 Body weight squats – 50 reps
11. TRX Overhead tricep extension – 3 x 15 reps
12. TRX Rows – 3 x 15 reps
13. Lateral raise with squat – 3 x 20 with 10 lb DB’s
14. Standard military push up – 50 reps
15. Close grip – 50 reps
16. Bosu ball wide fly push up – 50 reps
17. Spiderman push up – 50 reps
18. Russian twist holding a 12 lb MB – 50 reps for each side – 100 reps total
19. Standing crunch with leg raise holding a 12 lb MB – 50 reps for each side – 100 reps total
20. Windmills with squat – using a 12 lb MB – 50 reps
21. V ups with overhead pull down holding a 12 lb MB – 50 reps
Cardio for the day – 4.15 miles
Run – 3 mile – 26:02 AP 8:40, AHR 166, Calories burned – 305
M1 – 8:56
M2 – 8:42
M3 – 8:23
Post run walk with one hill interval – 1.15 miles – 20 mins, 190 calories burned
Soaking wet from the rain after my run! I had another jacket on but it did not help. It was soaked and loved every minute of it! Love running in the cold rain 🙂
