Definitely feeling yesterdays workout! Woke up with some sore hammies (probably a bit too much incline on the treadmill)
Breakfast: 1 cup Quaker Oatmeal Squares Cereal with 1/2 cup skim milk
1 Activia Yogurt
2 cups coffee w/some Splenda and a splash of skim milk
Lunch: Good sized portion of my Squash/Chicken/Tomato Casserole
1/2 whole wheat pita w/1 Tbsp. Nutella(dessert!)
Dinner: 6 oz. Venison
2 cups spinach/red leaf lettuce, red onion, red peppers, 1/8 cup cheese, 1 Tbsp. reduced-fat sour cream, low-sodium salsa
Snacks: 2 Vodka Tonics (with diet tonic to make me feel better about it --
) 2 squares of dark chocolate
I justify the drinks by my hard workouts! LOL
Workout:
Warm-up 7 minutes on treadmill @ 3.5 mph, 3%incline with 2 lb. dumbbells.
90 second forearm plank with alternating leg raise.
1 minute Jumping Jacks, rest 30 seconds.
1 minute alternating Knee Lifts w/torso twist, rest 30 seconds.
30 Squats w/knee lifts holding 12lb. dumbbells at shoulders, alt. legs.
~~~Rest 60 seconds~~~
1 minute Side-to-Side Leaps, rest 20 seconds.
1 minute Hamsting Curls on bench, rest 30 seconds.
30 Push-ups w/alternating leg raise.
~~~Rest 90 seconds~~~
2 minutes Step-up onto bench, alt. legs, w/12 lb. dumbbells, rest 45 sec
1 minute Jump Squats, rest 60 sec. (intended only 45 sec., but was dying!)
40 Alternating Rear Lunges with 12 lb. dumbbells
~~~Rest 90 seconds~~~
2 minutes Jump Rope with 2 lb. weighted rope, rest 45 seconds.
8 sets of Squat&Kicks-5 per side(set), alt. sides after each set, rest 45
20 Push-ups
~~~Rest 90 seconds~~~
Hardcore Abs!!!:
20 Crunches with feet raised off the ground.
15 Prone Cobras, holding last rep. for 30 secs.
10 Sidewinders (right & left twist=1 rep.)
10 Slow Coils w/ 8 lb. medicine ball
18 Kick-outs
30 Bicycles
10 Sidewinders
10 Slow Coils w/ medicine ball
20 Crunches with feet rasied off the ground.
Cooled down and prayed not to puke in the trash can! Felt awesome, and ripped in the core when I was done. According to my sport watch, which is unreliable at best, I burnt up a total of 587 cals. during my workout which last just under 60 minutes.
Now you see why I felt the need for the vodka tonics!
Tomorrow is weight day--YAY!
Will work for smaller pants.
