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
