Harder, Better, Faster, Stronger
Age: 18
Height: 5'8"
UG:to be toned and healthy
1st Half Marathon Feb. 5th, 2012 [2:12]
2nd Half Marathon June 3rd, 2012 [2:20]
Best Mile 6:35
PR 5K 22:08
Monday I did a Total Conditioning class,
Tuesday I did Cardio Kickboxing.
What should I do today?
Barbell Strength class OR Spin?
Cardio: 3 miles [maybe if calves feel better]
Strength:
- 20 squats [w/ 20lbs]
- 20 crunches
- 10 lunges [w/ 20lbs]
- 10 crunches
- 20 calf raises
- 20 crunches
[Repeat 4 more times]
Abs:
http://www.youtube.com/watch?v=b5yyetvNu8A&list=UUYtE1rKrf-vKCTy2sroz_mg&index=8&feature=plcp
Mini Circuit:
- 30 bicycle crunches
- 20 Russian Twists with 10lbs
- 10 push ups
- 20 V-sits
- 30 bicycle crunches
Repeat 2 more times.
ALL MY FOLLOWERS DO THIS NOW, or I will find you…and make you do it 3 times
just a quick workout. :)
obviously, the warm-up and cooldown should be at a reasonably slow pace. then, every blue line means that you have to repeat the warm-up (as fast as you can), which really can work up a nice sweat.
a few explanations…
- high knees - while working your arms and alternating legs, drive your knees up nice and high (hence, “high knees”).
- butt kickers - it’s like running, except the heels of your feet should hit your butt each time you take a step. i did these by “running” in place!
- rim jumps
- tricep dips
- plié squats - here’s a good video (skip to 37 seconds).
- scissors - lunge on one side and then quickly transition into a lunge on your other leg by jumping. that is, switch legs by jumping in the air.
- bicycle crunches
- leg lifts - lie with your back on the ground. then, with your legs straight, lift them up a little over a 45 degree angle, and slowly lower them about 5 inches off the ground. hold for a few seconds.
good luck, and enjoy yourself!
ps. don’t forget to keep your knees behind your toes when squatting and doing lunges.
(via thissummeriwannabehappy)
