Tonight’s gym sesh consisted of 25 minutes of cardio followed by a full body strength workout.
Here’s the treadmill workout that I ended up doing spur of the moment. I just went with what I was feeling and made it up as I went along.
|
Minutes |
Incline |
Speed |
| 0-3 | 1.0 | 4.0 |
| 3-3:30 | 1.0 | 8.5 |
| 3:30-4:30 | 1.0 | 5.2 |
| 4:30-5 | 1.0 | 8.5 |
| 5-6 | 1.0 | 5.2 |
| 6-6:30 | 1.0 | 8.5 |
| 6:30-7:30 | 1.0 | 5.2 |
| 7:30-8 | 1.0 | 8.5 |
| 8-9 | 1.0 | 5.2 |
| 9-9:30 | 1.0 | 8.5 |
| 9:30-10:30 | 1.0 | 5.2 |
| 10:30-11 | 1.0 | 8.5 |
| 11-12 | 1.0 | 5.2 |
| 12-12:30 | 1.0 | 8.5 |
| 12:30-13:30 | 1.0 | 5.2 |
| 13:30-14 | 1.0 | 8.5 |
| 14-15 | 1.0 | 5.2 |
| 15-16 | 1.0 | 6.0 |
| 16-17 | 1.0 | 6.5 |
| 17-18 | 1.0 | 7.0 |
| 18-19 | 1.0 | 6.5 |
| 19-20 | 1.0 | 8.0 |
After I completed this, I walked on an incline for another 5 minutes for a cool down.
Basically, you sprint for 30 seconds then recover for a minute. I usually sprint at 9.0 and recover longer but since I decided to sprint a little slower I cut down the recovery time.
Adjust your speeds to whatever fits your level!
Next it was weight lifting time. I saw this workout on Lindsay’s blog so I used it as a base but changed it a bit! Here’s what I did:
| Exercise | Sets | Reps |
| Chest Press | 3 | 20 |
| Reverse Lunges | 3 | 20 |
| Bent over Row | 3 | 15 each arm |
| Pyramid Squat Jumps | 3 | 10 holding each |
| Biceps | 3 | 15 |
| Deadlifts | 3 | 15 |
| Upright Row & Overhead Press Combined | 3 | 12 |
Dinner
I literally crave a salad at least once a day. I wanted one for lunch but eating too many vegetables does not mix with a workout afterwards.
Spinach, cucumbers, carrots, tomatoes, almonds, turkey, cottage cheese.
Gossip girl is on. Gotta run!
Is there something you have at least once a day?
Do you make up workouts as you go or print them out beforehand?
Any gossip girl fans?:D
