My trainer Brandee is out of town, so I was in charge of this morning's workout. Melissa and Robin both planned to meet me at the gym at 8:00 am, and I was excited to try out the workout I wrote up just for the occasion... until I realized neither of them were showing. Hmmmm. For a few minutes I debated about just going home and going back to bed for an hour or so. But then I remembered all the treats I had at the pool party last night, so I bucked up and worked out alone. I really don't like working out alone - the other people push and motivate me so much - so I was proud that I completed my workout. Since I couldn't share with Melissa and Robin, I thought I'd share with anyone who wants an hour worth of (mostly) cardio who happens across my blog.
Warm Up - 15 minutes
5 minute walk
1 mile run (1.0 incline, 6.0 speed)
Incline Walk - 10 minutes
This is harder than you would think... no holding on!!
4.0 speed, 10.0 incline - 1 minute
4.0 speed, 11.0 incline - 1 minute
4.0 speed, 12.0 incline - 1 minute
4.0 speed, 13.0 incline - 1 minute
4.0 speed, 14.0 incline - 1 minute
4.0 speed, 15.0 incline - 1 minute
4.0 speed, 14.0 incline - 30 seconds
4.0 speed, 13.0 incline - 30 seconds
4.0 speed, 12.0 incline - 30 seconds
4.0 speed, 11.0 incline - 30 seconds
4.0 speed, 10.0 incline - 30 seconds
2.5 speed, 0 incline - 1.5 minutes
Side Shuffle/Lunges (complete twice) - 12 minutes
2 minute side shuffle (each side) - 3.5 speed, 1.5 incline
2 minute walking lunges - 1.2 speed, 1.5 incline
Pull-ups - about 1 minute
25 incline pull-ups (on the treadmill)
Bosu Exercises (complete twice) - about 10 minutes
50 bosu jump overs (each side)
15 bosu burpees with bosu shoulder press at top
50 squats on the upside down bosu ball
Abs (complete twice) - about 5 minutes
50 roman chairs
50 bicycle crunches
50 russian twists (each side) with medicine ball (I used 8 pounds)
Sprints - 4 minutes
Alternate 30 seconds running, 30 seconds straddling the treadmill... you can do as many sprints as you want to finish the workout. I only had time for 4 sprints to keep me at an hour workout.
7.0 speed, 1.0 incline
8.0 speed, 1.5 incline
9.0 speed, 2.0 incline
10.0 speed, 2.5 incline
1 week ago
3 comments:
If you find yourself needing workout buddies on Saturday mornings, Lowell and I have been going running on the greenbelt at 6ish. It may not have as many changes of pace, but you might avoid working out alone.
You should be a trainer in all your free time! ;) What a workout!
Bryce - how far do you guys go? I will definitely keep that in mind! Even if I have bootcamp, I may be able to get a run in with you guys beforehand since you go so early...
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