Workout Wednesday

I read a lot about intervals today – there are some great recommendations for interval training doing whatever type of cardio you prefer – walking, running, biking, etc…

Today I got out to the beach and used this walking workout:

Intermediate Interval Program

 What to do  For how long  Intensity (1-10)
 Warm up  5 minutes  3.5
 Walk briskly  1 minute  6.5
 Walk at a moderate pace  2 minutes  5
 Walk as fast as possible  1 minute  7
 Walk slowly  2 minutes  4
 Walk briskly  1 minute  6.5
 Walk at a moderate pace  2 minutes  5
 Walk as fast as possible  1 minute  7
 Walk slowly  2 minutes  4
 Walk briskly  1 minute  6.5
 Walk at a moderate pace  2 minutes  5
 Walk as fast as possible  1 minute  7
 Walk slowly  2 minutes  4
 Walk briskly  1 minute  6.5
 Walk at a moderate pace  2 minutes  5
 Walk as fast as possible  1 minute  7
 Walk slowly  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  34 minutes

 

I did about 2 miles and enjoyed the awesome fall weather.  After dinner (vegetarian baked ziti), I was stewing with some frustration, so I went to the gym, did a 20 minute warmup on the elliptical, and then kicked my butt in the weight room for about 90 minutes.  Here's a quick summary of the workout (about 2 sets of 15 reps each for most, some did second set to failure)

  • Clean-press
  • Bench
  • Dead lift
  • V-ups
  • Shrugs
  • Bicep curls (bar)
  • Military press
  • Lat pull-down
  • Low Row
  • Kettle bell "around the worlds"
  • Kettle bell "around the legs"
  • Tricep pulldowns
  • Bicep curls (dumbells)
  • Lateral and front raises
  • Hammer curls
  • Bench
  • Tricep extensions
  • Leg press
  • Back extensions
  • Ab chair (knees bent and straight legs)
  • Quad extensions (knee on medecine ball, no weight)
  • Side Plank hip lifts
  • "Lawnmower" a la P90X
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