So yesterday's workout went pretty well! I was afraid I wasn't gonna make myself go to the gym, but when my boss let us leave at 3:30 I got a huge burst of energy and thought to myself "Let's do this!" I hit the gym and there was hardly anyone there! Which was totes awesome because I hate going to the free weights section when all those muscle heads are there. Definitely makes me feel super inadequate and like they're all judging me. I'm all like "What are you still doin' here muscle man...you're done!"
Anyway, I've been doing a bunch of research lately on weight training and what works best. I've really gotten into the Tabata training. Has anyone ever heard of that? Basically its doing a group of exercises like 4 or 5 in intervals and then moving on to the next groups then repeat. But its 20 secs doing the exercise 10 secs off. It's a great way to keep your muscles burning and really gets you a great workout because you are basically moving non stop for those two to three minutes even when you aren't performing the reps because your switching your weights out.
This was from my workout Friday which consisted of 13 minutes walking/running on the treadmill and the rest of the time lifting weights.
My weight workout looked like this:
Total Arms:
20 secs on, 10 secs rest, 3 x through resting 2 mins between rounds
Seated Shoulder Press - 10lb dumbbells
Tricep Kick Back R - 8 lb
Tricep Kick Back L - 8 lb
Lateral Raises - 5 lb
One Arm Row R - 10 lb
One Arm Row L - 10 lb
Front Raises - 5 lb
Reverse Fly - 5 lb
Upright Row - 10 lb
Twisting Hammer Curls - 10 lb
Skull Crushers - 15lb (just one dumbbell not both)
Arm Circles - 3 lb
OOOOOOOOO it burned so good! I downloaded an interval timer app on my phone, set it to 10 secs rest, 20 secs work. The 10 secs gave me just enough time to switch weights or positions and get back to work!
This awesome calorie burn was from this morning! Woke up and started my day with a 2 mile walk. My time was a little slower than last time. But my goal is to beat my time every time I walk around the lake.
Not a bad time/pace for a newbie. I went back to the house and started my kickboxing session with my girl Jillian. But I could only get about 11 out of the 20 minutes done, I was SOOOO tired and still had my 75 squats to do (I'm doing an awesome 200/30 day squats challenge). I needed to have read this first:
So this squat challenge is pretty awesome. I've done one before but it was all regular squats. This one made way more sense to me because it is 5 different types of squats and that will help keep your body guessing. The 5 are: narrow squats, narrow squat with booty kick, regular squat, regular squat with side leg lift, and sumo squat. If you interested in doing it yourself you can find it here! Trust me it works! Super sore at first, but it's definitely getting better and going to be totally worth it!
Until next time!
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