I just got done with my workout! Well... right before my workout, I had a 45 minute talk with Diesel Di.... my coach! Well... she gave me a lot of great ideas that totally played into KICKING MY BUTT tonight!!! WHOA!
I feel great though! You know the feeling after you have had a REALLY good workout and you feel really good about yourself?? That's how I feel....
So... let me share what I did....
I did 2 sets of 4321.... rather, I did 44332211. Kicked my booty!!!
Too cold to go outside, so I went across the street to our gym...
Warm-up: 4 minute walk on the treadmill. Walked at about a 4 mph pace.
HEAT: 44- 8 minutes of cardio - Did this on the Treadmill.... whoa! Haven't ever done this.... but DD recommended that I get the treadmill up to a fast speed, do my 30 seconds hard, then for my 30 seconds easy instead of slowing down the treadmill, jump off onto the side-rails and do a slow jog on the side rails for 30 seconds... and then jump back on for my 30 seconds hard.... WHOA! Well.... NOTE TO ANYONE TRYING THIS AT HOME.... Make sure you grab the rails at the FRONT when jumping back on for your fast part.... the first interval, I grabbed the side rails and almost fell forward (which, I would've hit my teeth! PRAISE the LORD for Angels being all around me always!).
Anyways... besides the brief learning experience.... it was BRUTAL!!! I sped up the treadmill to about 10.8 mph. BRUTAL! By the 8th one, I had slowed it down a bit... to about 10.3. But, that was tough! A GREAT workout though.....
STRENGTH: 33 - 3 different strength workouts, 1 minute with a 15 second break, then repeat...
- 11 - (2 min) - Wall Slides - Lean up against a wall and slide up and down for 1 minute.... break 15 sec, then go for another 1 minute.
- 11- (2 min) - Reverse Static Lunges - Basically like you would do forward lunges, but step backwards instead of forwards... alternate legs. Do for 1 minute, rest 15 second, repeat 1 minute.
- 11 - (2 min) - Bent leg push-ups - "Girly" push-ups... do it slow enough to do 20 in a minute, rest 15 sec, and do another minute.
CORE: 22 - 4 minutes of abs and back.
- 22 - Ball crunches - Use a resistance ball, do crunches for a minute, 15 sec break, then repeat
- 22 - Reverse Leg Raises- Use a resistance ball, lay on stomach on the ball, raise legs to the level of booty... then back down.... raise legs up and down for 1 min, 15 sec break and repeat.
STRETCH: 11 - 2 minutes of stretching... 1 minute stretch laying over ball, 1 minute stretch laying on each side.
WELL...I threw in something at the end that DD told me to do... she said to do 2-4 sets of this:
"Group A"
(1) Squat to Jump - 30 seconds
(2) Sumo Squat - 30 seconds (this is a FULL squat almost to the floor and back up)
(3) Static Squat - 30 seconds - lean against a wall and hold it.
Do these back to back with no break between... once complete, take a 15 second break and repeat!
I only did 2 sets of this.... it KICKED MY BUTT! But... after it was all said and done... it felt great to work hard!
Ok... this has been long! Just wanted to share my workout for anyone looking to change it up!
Love ya'll! Happy Fitness to ya!
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