Started out by warming up on the row machine 3x - 500 meters ~
I learned from a trainer to make a goal of doing 500 meters in 2:00 minutes. I find this very hard to do, but try to do it everytime I use the row machine. My times today for each round of 500 meters were: 2:17, 2:19 & 2:14. Close but no cigar! Burned 28-30 calories each round according to the row machine.
More cardio - got on the stationary bike for 20 minutes and rode 5 miles, buring 145 calories. I always shoot for 4 minute miles, which I did today.
Weights (strength training) - 3x15 for each
Squats with weights
Leg Press - 180 pds
Arms - Tricep overhead
ABS 25 of each - check out my other posts on how to do the other ab exercises. If you can't find one let me know.
Hammer Strength - knee ups
Russian twist with 15 pd weight
Rope pull, I lay back on an exercise ball to work on balance as well, instead of just laying on the floor - check out the video - http://www.workoutz.com/exercise/rope_climbers
Stretch on the stretch trainer ~ the end!
Not so fast, after all this I walked outside, realized it had warmed up and was gorgeous! Got home and took the dog out for a run/walk. I did 2.62 miles in 33 minutes, average pace 12:37 with another 202 calories burned!
In the end I did a MINI TRI, with strength training and abs. I consider the row machine a lot like swimming. Row, Bike & Run/Walk
Now get up and move!