Thursday, October 9, 2014

Last weeks workouts 9/29 - 10/5

   Monday, 9/29 -
LEVEL TIME  DISTANCE CALORIES
BURNED!!!
Treadmill 5-random 13:36 1 mile 84
Stationary Bike 5-random 16:00 4.03 miles 100

Mountain climbers -  3x15
Kettleball squats - 3x15 (7 lb. kettleball)
ABS:
  Crunches - 1x25
  Bicycle - 1x25
  Crunches - 1x25
  Russian twist - 1x25
  TOTAL ABS = 100

Stretch on stretch machine                    

Tuesday, 9/30 -

Warm up on the treadmill - 12 minutes, 1 miles ??? calories burned! (Can't find my stats but I know I did this before the class.)  I really don't need to warm up before this class but after I drop my son off at school I always get to the gym and have time to burn so I get some extra workout in.  

Group Power class at the gym!

Wednesday, 10/1 -

Took the day off - no workout today, recoup from the power class!

Thursday, 10/2 -


Rowing  TIME  METERS CALORIES
1ST REP 2:27     501      27
2ND REP 2:30     508      28
3RD REP 2:28     506      27

Stationary Bike - 3 miles, 12 minutes & 82 calories burned!
Step ups - 3 x 20
Fly machine - 1x15 - 50 lbs; 2 x 15 - 55 lbs
Hip Adduction - 1 x 15 - 135 lbs; 2x15 - 145 lbs
Hip Abduction  - 3x 15- 130 lbs
Leg Press - 3x15 - 200 lbs
Push-ups - 3x 15 (5 on toes each time)

ABS:
Crunches - 1x25
Bicycles - 1x25
Russian Twist - 1x25
Crunches again - 1x25
Full - 1x25
TOTAL ABS = 125

Stretch - THE END!!!


Friday, 10/3 -

Took the day off - no workout today!

Saturday, 10/4 - 

Took the day off - no workout today!

Sunday, 10/5 - 

It was a beautiful day today, so I took the dog out for a run/walk and made up for a couple days of no exercise.  Used my runkeeper app to keep track of my results.  Here they are:

4.88 miles, 55:55 minutes, 11:27 avg. pace & 401 calories burned!
1 mile was 10:25 pace and the 4th mile was 13:13 pace.  

The last .88 was at 11:46, wish I would of finished with 5 miles but I was at the end of my route and headed home.  If I do this route again I'll have to add on a little bit more to make it 5 miles.  This is the furthest I've ever ran/walked before.  This is a great way to end the week!

Trying to play catch up from last week and also since I didn't workout on Friday or Saturday.  Plus, my eating hasn't been so good lately and the scale doesn't lie unfortunately.  

GET UP AND MOVE!

P.S. - Don't forget to drink 8 glasses of water a day 
and take your daily vitamin.