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.
Seated row machine
|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|
|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|
|12||Alternating front lunges||20|
|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!
I thank Monte Sanders of Sanders Optimum Fitness as well as my trainer Heather Brooke Malone-Wolfe who helped me break through my comfort zone.
TODAY WAS A GOOD MORNING!
Don’t I look happy?
What have you done lately to challenge yourself while working out?
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