DOUBLES!

I double dipped today. I already had plans to work out with my trainer at Brick Bodies Fitness Center in Reisterstown but I did something impromptu and also went out to run 3 miles afterwards! It was exhilarating!!!!!

Considering we had so many squats and lunges yesterday in boot camp – today was no easy task. IT HURT! Want to see what I did – take a look below.

Equipment needed:

Cable machine

Seated row machine

Leg press machine

Leg extension machine

Doubles #Workout
#	Exercise	Rep	Weight
1	Leg extensions minis	15	90
2	Leg extensions – top pulses	15	90
3	Leg extensions full range	15	90
4	Single leg press right	15	90
5	Single leg press left	15	90
6	Seated row	20	60
7	Cable machine bicep curl	20	60
8	Cable machine reverse bicep curl right	15	40
9	Cable machine reverse bicep curl left	15	40
REPEAT (increasing reps as needed)
9	Squat thrusts with jump	20
10	Squat jumps	20
11	Squat pulses	20
12	Alternating front lunges	20
REPEAT
Done in 30 minutes

It was hard but good. I burned some major calories but Heather says she wants me to burn at least 200 calories while lifting in our 30-minute training session. I wear my Polar FT4 to the gym now and she notices which is why I think she has now invoked this new challenge!! GRRRRRR!

Say what say who say what???? :-O Ahem….umm ok. I then went home and received a response to my text from my fitness sister Michelle about running our 3-mile neighborhood loop. I knew it would be challenging but I really wanted to see how much endurance I had built up with all of the sprints and constant movement in boot camp so OFF we went. She walked on around the corner and then I had to fiddle with my equipment. I switched from the Polar to my iPhone 4S to run with my apps which map my run, calories burned, tracks my pace averages and automatically queues my music playlist for me.

To get all of this accomplished I ran 2 apps at one time the Nike+ and Wahoo Fitness. They both serve their purpose. Wahoo Fitness hooks up to my Wahoo HRM and tracks my heart rate and calories burned which was its primary purpose for me on this outing. The Nike+ maps my route, talks to me in my ear about my pace after every mile and automatically plays my playlist which I can easily fast forward through on the main screen with ease without having to flip to the music app. I still struggle getting all of that prepped and hooked up when I go out to run but I figure practice will make perfect.

We did our normal loop but it was NO ordinary run. We beat our times from last summer by almost 10 minutes!!!!! Now THAT is progress!!!!!!!! We conquered the hills, even incorporated some sprints during the run to make sure our pace was challenging…and we NEVER STOPPED until it was over!