|Lorna Jane tank (similar here)|
Here's a look at my workouts this week:
Tuesday - Active rest day
Wednesday - Learned about strength training with Supersets
Thursday - Another training day at the gym. I think I'm becoming a gym rat.
Friday - My Bodystep instructor returned from Oz, so I took my speed burst workout to The Hit Room.
Saturday - Regular Calorie Day - Leg Day - the workout
I started the day with a trip to the beach for a pre-arranged meet up of the Discovery Bay Ladies SUP group. Four of us braved the rain to participate in an upcoming local magazine article.
I usually SUP in my bathing suit, but the rainy weather had me in a normal Chi tank and Costa shorts. One of the ladies wears full coverage rash guard, wetsuit like gear so she won't get stung by jellies if she falls in the water.
Warm up - I was over the rain, so I looked up the at-home workout for the day. My warm-up consisted of me digging out the free weights, getting out my yoga mat, and that's it.
Strength training - It was leg day: squats, deadlifts, lunges, step-ups, calf raises. 4 sets of 12-15 reps. Plus FINISHERS - curtsey lunges, side lunge with squat, jump squats, jump lunges. 40 reps. Repeat ---> I did not repeat. This was one of those calls I have to make to keep my knee happy.
It sucks that I have to limit my workouts on one of the larger muscle groups, but I do. The old me would push through and finish the workout exactly as it's written. I would pressure myself to not quit because a leg workout burns a lot more fat calories than an arm workout. But then I would be out of commission for a couple of days with knee pain. I've learned to modify my workouts so that they work for me and be ok with that.
Sunday - low calorie day - active recovery - the workout
Warm up - For once it wasn't raining so we were able to walk to the fitness center. mrC had a strength training day and I tagged along.
Slow paced run - I chose to do the interval progression run today. It looks like this: 1 minute walk, 1 minute run, 2 minute walk, 2 minute run, 3 minute walk, 3 minute run, 4 minute walk, 4 minute run, 5 minute walk, 5 minute run. At the end, I was almost to a 5K, so I repeated the 5 minute run.
I admit that the longer walk breaks were HARD! I've gotten used to my one minute recovery intervals, but I stayed focused on the goal of low intensity and keeping my heart rate in the fat burning zone. PS - I'm falling more in love with my Mizunos every time I run in them. Have you read my review?
Bonus - I tossed in a couple sets on the adductor machine because my inner thighs are nice and flabby. I'm hoping the use of the machine will supplement the leg day exercises.
Cool down - I did some stretching on the stretch machine. If you've never used the stretch machine at the gym, I highly recommend it. It looks like this one on Amazon. I don't have a lot of experience, but it made getting a really good stretch of my hamstrings, glutes, and quads so easy. I did not use heavy weight during my leg workout yesterday, but I was feeling the results of the high repetitions.
Regular calorie day - the meals
Broke fast at about 11 - 2 scrambled eggs with ham, gluten free pancakes, red grapes, and orange juice
Lunch - 3 turkey roll ups and microwave popcorn
Dinner - Buffalo chicken quinoa and green beans
Snack - mini YPP
Low calorie day - the meals
Broke fast at 11 - 2.5 scrambled eggs with ham, one PB&J rice cake and red grapes
Lunch - leftover buffalo chicken quinoa and green beans
Dinner - leftover buffalo chicken quinoa ---> it's THAT good! (recipe here)
How was your week?