Workouts

2/28/2014

***Upper body workout: from 101 Workouts for Women book

 *5 mins walk/jog warmup

 *Bent-over barbell row (24 lbs x12, x10) 

 *Barbell bench press (45 lbs x12, x10)

 *Lat pulldown (40 lbs x 12, 55 lbs x 10)

 *Incline dumbell press, palms facing in (10 lbs x12, x10)

 *Standing overhead dumbell, palms facing front (10 lbs x12, x10)

 *Lateral raise (5 lbs x10, x10)

 *Supinating dumbell curl (10 lbs x10, x10)~

 * 1-arm overhead dumbell extension (5 lbs x10, x12)~

 *Front plank 1 min, side yoga planks x20 secs each

~ = each side

2/27/2014

***20 min walk/slow jog (4.0 to 6.0)

2/25/2014

***5 min walk/jog warm up

 *3 sets of 10 squats (1st set w/ 20 lbs, 2nd and 3rd set w/ 40 lbs)

 *in between sets did 20 jump squats

 *3 sets of 10 deadlifts (50 lb barbell)

 *in between sets did 20 alternate step-back lunges

2/24/2014

***17 min treadmill interval workout

 *Warm up jogging 5 mins at 6.0

  *90 secs at 7.0

  *90 secs at 6.0 

  *90 secs at 7.2

  *90 secs at 6.0 

  *90 secs at 7.4

  *90 secs at 6.0 

  *90 secs at 7.6

  *90 secs at 6.0 

***Planks (x2, short, I need to get better at these), foam roller

2/16/2014

***Did a 25 min treadmill interval workout; Note: to get up to speed on time, put fast speed in 10-20 secs before the interval starts, depending on the speed (so when starting the 9.0 speed interval, need to type it in 20 secs before you're supposed to run at that pace).

*Warm up 5 mins on 4.0

 *30 secs at 7.0, 90 secs at 3.0

 *30 secs at 7.5, 90 secs at 3.0

 *30 secs at 8.0, 90 secs at 3.0

 *30 secs at 8.5, 90 secs at 3.0

 *30 secs at 9.0, 90 secs at 3.0

 *repeat above once

*Yoga stretching for 10 mins

2/15/2014

***Ran 2 miles, 9:20-10:00min/mile pace
***20 mins of strength training: 3x10 squats (bar+20 lbs), squats on bosu, etc.

1/4/2014

***Ran 7 mins (10 min/mi for 5 mins, 8:30 for last 2 mins)

***25 mins of exercises with the Bosu Ball:

WITH BALL FACING UP:

 * Traveling squats (3 sets of 20)

 * Lunges w/ step ups(2 sets of 

WITH BALL FACING DOWN:

 * Squats (2 sets of 10)

 * Shoulder press (2 sets of 10)

 * Plank (3x, each held for 45 secs)

 * Plank with knees to opposite elbow (2 sets of 10 reps)

1/2/2014

***Ran 10 mins (7 mins at 10:00 min/mi and moved progressively up to 8:30 min/mi by the end of the run)

***Strength for 20 mins using the 2 foot step

* Step ups holding 10 lb weights (3 sets of 10 on each leg)

* Tricep dips (3 sets of 10)