Overall, the weekend workouts were successful. I stretched my Saturday long run to the furthest that I have been able to handle to date. When I began the pan was to incorporate 2 burpee ladders into it. I scratched that plan in the beginning and decided to just run for distance and not do any burpees. Then, at about 80% completed I did a burpee ladder up to 8 reps (sets of 1-2-3-4-5-6-7-8) before continuing my run. The shoulders and chest could not handle any more.
At the end it was a bit more than a 2 hour run encompassing approximately 9 miles + 36 burpees. Running is not my strong suit and I still did not finish my entire route. Eventually I will be able to run the entire route with 2 burpee ladders included. That is the goal.
Sunday I hit the gym for a Total Body routine but only had interest in competing 2 circuits which took about 30 minutes. Not a good showing but considering the Saturday run I call it a good weekend.
Weighed in at 201 pounds.
Total Body Routine:
Warm Up:
Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
- Dumbbell Hammer Curl to Lunge to Press (do this with each leg while doing lunges: http://youtu.be/FNe0X-yf9gA)
- Elevated Feet Press (combo of this http://youtu.be/Rrb3IFsTeto & http://youtu.be/lxxEVXYJMvs Don’t twist. Do a press without your back on the ground or bench)
In between each set do 10 core exercises (sit-ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, v-ups) and at the end of each circuit do 10 burpees.
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