Yesterday was a crazy day for me. Got caught up with going to the gym, chatting with my sister-in-law, waiting for the hub’s mechanic friend to come by and run a diagnostic on his car, and then running to Target to pick up some things. I did not go to bed till about 10:30 (which is seriously late for me) and I did not have time to write a blog for today’s workout.
Anyway, just got back from the gym and this is what I did:
On the treadmill:
- 5 min warm up
- stretched
- HIIT: Run 2 min @ 7.0 , brisk walk 2 min @ 4.0 (repeated 3x); Sprint 1 min @ 9.0, brisk walk 2 min @ 4.0 (repeated 4x)
- 2 min cool down
On the machines:
- Compound Row – 95# 12 reps, 100# 12 reps, 105# 12 reps, 110# to failure
- Vertical Chest – 65# 15 reps, 70# 12 reps, 75# 10 reps, 80# to failure
- MTS High Row – 25# 15 reps, 30# 15 reps, 35# 10 reps, 40# to failure (alternating arms each set)
- Combo standing upward rows and bicep curls with 20# barbell – 15 reps 4x
**Ended workout with 100 decline situps and 100 push-ups (4 sets of 25)
Workouts you can do at home:
If you don’t want to go for a run, ya still need to get some kind of cardio in.
This is one of my favorites:
Followed by this:
And this:
And then end with sit-ups. Aim for 100. Try it. If you have to do 10 sets of 10, do it. Or you can do do 3 sets of 1 min planks. Your choice.
🙂
And this is what I have planned for my workout tomorrow:
On the treadmill:
- warm up – 3 min jog
- stretch
- sprint @ level 8.0-10.0 for 90 seconds
- brisk walk @ level 4.0 for 3 minutes
- repeat 6x
- cooldown 3 min
End the workout with 100 air squats, 100 pushups, 100 situps
And that’s it!
If you don’t have a gym membership, you can still do this workout! Go out for a walk/run. Bring a stopwatch or keep track of the time on your regular watch and just do the sprint/walk intervals 6x thru.
Come home and do the same ab circuit from Monday’s workout:
And then end it with a 1 min plank on your forearms!!!
**********
As far as meals go, like I’ve said before, my meals are pretty repetitive. Just stick to lean proteins, good fats, grains, lots of H20, fruits and veggies. Stay away from processed carbs and foods with high sugars and sodium. Protein makes you full…so just make sure you’re getting in that protein in every meal!
Have fun, guys!!!
fab . fit . me 