Tuesday, March 17, 2009

Workout Results 3/17 -

Another great workout..cardio, core, legs and all goals reached!

5 min warm up on the elliptical
Touchdown one legged squats - 3 sets of 10 reps for each leg
One legged elevated lunges holding a 15 lb DB - 2 sets - 15 reps for each leg. Set 2 - 12 reps for each leg
Stability ball squats on wall - 3 sets of 15 reps
DB Squats with 15 lb DBs - 3 sets of 15 reps
Plank holds to failure - 4 reps
Walking planks - 16 reps
Medicine ball oblique crunch/side to side - 3 sets of 30 reps holding a 10 lb medicine ball.
Crunch to overhead raise with medicine ball - 3 sets of 15 pres holding a 10 lb medicine ball.
Suitcase crunch holding one 15 lb DB - 3 sets of 15 reps

40 min cardio - 15 mins tread, 15 mins bike and 10 mins on the elliptical followed by a 3 min cool down.

Total time - 93 mins
Calories burned - 1,027
AHR - 151/79% MHR - 185/96%
Calories consumed - 1,791

Tomorrow is 45 mins of cardio and full body ST! Dont forget to drink your water! Reach high!

2 comments:

Bren said...

I need to see these suitcase Crunches - I think I might like these!
Did you do the elliptical at the GYM?

Welcome Back - you were missed!
((HUGS)) Bren

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