Workouts

Sunday: January 6, 2011

• 70 mins. spin:
  Bottoms Up, Trey Songz and Nicki (jumps)
  Telephone, Gaga and Beyonce (climbing out of the saddle)
  Firework, Katy Perry (sprints)
  Like a G6 (4-second jumps)
  Magic, B.o.B (hard, steady cadence in the seat)
  Dynamite, Taio Cruz (sprint in the saddle)
  Raise Your Glass, P!nk (climb out of the saddle)
  Hey Baby, Pitbull (jumps)
  The Time, Black Eyed Peas (sprints)
  We R Who We R, Ke$ha (climb out of the saddle)
  Feedback, Janet Jackson (jumps)
  OMG, Usher (out of the saddle)
  Rocketeer, Far East Movement (sprints with resistance)
• 5 minute cooldown
• Stretching

Saturday: January 5, 2011

• Rest

Friday: January 4, 2011

• 60 mins elliptical

Thursday: January 3, 2011

• Rest

Wednesday: January 2, 2011

• 30 mins. elliptical
• 60 mins. spin:
  Bottoms Up, Trey Songz and Nicki (jumps)
  Telephone, Gaga and Beyonce (climbing out of the saddle)
  Firework, Katy Perry (sprints)
  Like a G6 (4-second jumps)
  Magic, B.o.B (hard, steady cadence in the seat)
  Dynamite, Taio Cruz (sprint in the saddle)
  Raise Your Glass, P!nk (climb out of the saddle)
  Hey Baby, Pitbull (jumps)
  The Time, Black Eyed Peas (sprints)
  We R Who We R, Ke$ha (climb out of the saddle)
  Feedback, Janet Jackson (jumps)
  OMG, Usher (out of the saddle)
  Rocketeer, Far East Movement (sprints with resistance)

Monday: November 8, 2010

• Treadmill intervals: 5 minute warmup at 5.5, then 3 minute intervals at speed 5.6: incline 1.5%, 3%, 5%, 3%, 1.5%. Then warm-down. Total: 3.25 miles.
• Stretching
• Abs: 50 traditional crunches, 50 with legs raised, 50 with legs flat, 50 lateral crunches each side, 1 minute traditional plank.
• Arms: 30 bicep curls (5 lbs. each), 30 lateral raises (5 lbs. each), 30 tricep extensions (10 lbs. total).

Sunday: November 7, 2010

• Rest

Saturday: November 6, 2010

• Rest

Friday: November 5, 2010

• 60-minute spinning class (whew!)
• Stretching

Sunday: September 19, 2010

• Rest day

Saturday: September 18, 2010

• Treadmill workout: 5 minute warm-up at 5.4 followed by 7 intervals of 3 minutes running at 5.5 and 1 minute walking at 4.0. Followed by 5 minute walking cool-down at 4.0 for half, then 3.5 for the second half. Total: 3.4 miles, 40:30
• Stretching
• Abs: 50 traditional crunches, 50 with legs raised, 50 with legs flat, 50 lateral crunches each side, 1 minute traditional plank.
• Arms: 30 bicep curls (5 lbs. each), 30 lateral raises (5 lbs. each), 30 tricep extensions (10 lbs. total).

Friday: September 17, 2010

• Rest day

Thursday: September 16, 2010

• Feeling better! Total, run-walked 2 miles including 5 minute warm-up and 5 minute cool-down at 4.0 (intervals: 3 minutes running at 5.4, 1 minute walking at 4.0).

Wednesday: September 15, 2010

• Sick In bed all day. Does walking downstairs count as a workout?

Tuesday: September 14, 2010

• Rest day

Monday: September 13, 2010

• Total 3 miles run-walking, including 5 minute warm-up at 5.5 and 5 minute cool-down at 4.0 (3 minutes running/1 minute walking intervals).

Sunday: September 12, 2010

• Rest day! Had to get up for work, boo

Saturday: September 11, 2010

• Treadmill workout: 5 minute warm-up at 5.5 followed by run-walk workout:

1. 6 sets 3 minutes running at 5.6, 1 minute walking at 4.0
2. 2 sets 3 minutes running at 5.8, 1 minute walking at 4.0
3. 1 set 3 minutes running at 6.0, 1 minute walking at 4.0
4. 1 set 5 minutes running at 6.2
5. 3-minute walking cool-down at 4.0

• Stretching
• Abs: 50 crunches, 50 with legs raised, 50 with legs flat, 30 lateral crunches each side.

Friday: September 10, 2010

• Rest day.

Thursday: September 9, 2010

• Rest day.

Wednesday: September 8, 2010

• Treadmill workout: 5 minute warm-up at 5.5, then 4 sets of 3 minutes running 1 minute walking at 4.0: first set at 5.6, second at 5.8, third at 6.0, fourth at 6.2, and one at 6.4 followed by a 5-minute walking cool-down at 4.0.
• Stretching
• Abs: 50 crunches, 50 with legs in air, 50 with legs flat, 30 lateral crunches each side, 1 minute traditional plank.
• Arms: 30 bicep curls (5 lbs. each), 30 lateral raises (5 lbs. each), 50 tricep extensions (10 lbs. total).

Tuesday: September 7, 2010

• Rest day: 2 mile walk.

Monday: September 6, 2010

• Rest day: booo soreness.

Sunday: September 5, 2010

• My first 5K race! Official time: 30:15.

Saturday: September 4, 2010

• Rest day! Multi-level yoga class.

Friday: September 3, 2010

• Treadmill workout: 5 minute warmup at 5.5, 1 mile run at 5.5.
• Stretching
• Abs: 50 crunches, 50 with legs raised, 50 with legs flat.

Thursday: September 2, 2010

• Rest day: 1.5 mile walk

Wednesday: September 1, 2010

• Treadmill workout: 5 minute warm-up at 5.5 followed by 10 reps of 3 minutes running at 5.5 and 1 minute walking at 4.0. 2-minute cool-down at 4.0. Total: 4.25 miles, 48:55.
• Stretching

Tuesday: August 31, 2010

• Treadmill workout: 5 minute warm-up at 5.5 followed by 10 reps of 3 minutes running at 5.5 and 1 minute walking at 4.0. 5 minute cool-down walking at 4.0. Total: 4.5 miles, 53:30.
• Stretching
• Abs: 50 traditional crunches, 50 with legs in the air, 50 with legs flat, 50 lateral crunches each side. 1 minute traditional plank.
• Arms: 30 bicep curls, 5 lbs. each arm. 30 lateral raises, 5 lbs. each arm. 30 tricep extensions, 10 lbs. total.

Monday: August 30, 2010

• 75-minute Multi-Level Yoga Class

Sunday: August 29, 2010

• Treadmill workout: 5 minute warm-up at 5.5 followed by 7 sets of 3 minutes running at 5.5 and 1 minute walking at 4.0. Set #8 was 4 minutes and 33 seconds. 5 minute walking cool-down at 4.0. Total: 3.85 miles, 45:32.
• Stretching
• Abs: 50 crunches, 50 with legs raised, 50 with legs flat. 1 minute traditional plank, 30 seconds left side plank, 30 seconds right side plank.

Saturday: August 28, 2010

• Active rest day: 2 mile bike ride

Friday: August 27, 2010

• Treadmill workout: 5 minute warmup at 5.5, then stretch. 1 mile running at 5.5, then 5 minute cooldown walk at 4.0.
• Stretching
• Abs: 50 traditional crunches, 50 with legs in the air, 50 with legs flat, 30 bicycles, and traditional plank for 1 minute.
• Arms: 30 bicep curls, 5 lbs. each arm. 20 lateral raises, 5 lbs. each arm. 30 tricep extensions, 10 lbs. total.

Thursday: August 26, 2010

• Treadmill workout: 5 minute warmup at 5.5, then 3 minutes at 5.5 followed by 1 minute at 4.0 repeated 8 times. 5 minute cooldown at 4.0. Total: 43 minutes, 3.62 miles.
• Stretching
• Abs: 50 traditional crunches, 50 with legs in the air, 50 with legs flat, 30 lateral crunches on each side, traditional plank for 1 minute.
• Arms: 30 bicep curls, 5 lbs. each arm. 15 lateral raises, 5 lbs. each arm. 30 tricep extensions, 10 lbs. total.

Wednesday: August 25, 2010

• Active rest day: 2 mile walk

Tuesday: August 24, 2010

• Treadmill workout: 5 minute warmup at 5.5, then 3 minutes running at 5.5 followed by 1 minute walking at 4.0 repeated 4 times; last rep, 4:40 at 5.6 then 5 minute cooldown at 3.5. Totals: 3 miles, 36 minutes, 455 calories (accuracy = negligible).
• Stretching
• Abs: 50 crunches, 30 with legs in the air, 50 with legs almost flat, 50 legs left/legs right, 1 minute traditional plank.
• Arms: 20 bicep curls, 5 lbs. each arm. 15 lateral raises, 5 lbs. each arm. 30 tricep extensions, 10 lbs.

Monday: August 23, 2010

• Treadmill workout: 5 min warmup at 5.4, then 2.5 minutes running at 5.5 followed by 1 minute walking at 4.0 repeated 6 times; 5 minute walking cooldown at 4.0.
• Stretching
• Abs: 50 crunches, 25 with legs in the air, 50 with legs almost flat, 25 legs left/legs right, 1 minute traditional plank.

Sunday: August 22, 2010

• .96 mile (booo electricity turned off)

Saturday: August 21, 2010

• 1 mile running at 5.4
• .25 mile walking cool down at 4.2
• Stretching
• Abs: 50 crunches, 25 with legs in the air, 50 with legs almost flat, 25 legs left/legs right, 1 minute traditional plank.
• Arms: 25 reps bicep curls, 5 lbs. each arm. 10 reps shoulder raises, 5 lbs. each arm. 30 tricep extensions, 10 lbs. total.

Friday: August 20, 2010

• Rest

Thursday: August 19, 2010

• Rest

Wednesday: August 18, 2010

• 5-minute jogging warmup at 5.2
• 15-minute run at 5.4
• 5-minute walking cooldown at 3.5
• Total: 1.5 miles
• Stretching
• Abs: 50 regular crunches, 25 with legs in the air, 50 with legs almost flat, 25 on each side, then 1-minute traditional plank

Tuesday: August 17, 2010

• 5-minute jogging warmup at 5.4
• 3 reps of 5 minutes running at 5.4, 1 minute walking at 3.5
• 5-minute walking cooldown at 3.5
• Total: 2.5 miles
• Stretching
• Abs: 50 regular crunches, 25 with legs in the air, 50 with legs almost flat, 25 on each side, then 1-minute traditional plank
• 30 bicep curls, 5 lbs.
• 20 shoulder raises, 5 lbs.
• 30 tricep extensions, 10 lbs. total