That that don't kill me, can only make me stronger. I need you to hurry up now, cause I can't wait much longer. Kanye West, Stronger

Sunday, August 24, 2008

Weekly Workout Wrap Up

Master the Treadmill with Ok Go interval workout (available on itunes)
30 minutes on the elliptical

40 minutes on the elliptical pushing 4 minutes at RPE (rate of perceived exertion at 8) then cranking up resistance and pedaling backward for 4 minutes) repeat for 40.

Plyometrics: 12 alternating scissor lunge jumps for 4 sets
20 squat jumps (squat touch ground, jump up shoot basket)
5 squats, hold squat 5 seconds, jump up (3 sets)

Wednesday: No workout. I did walk to work and back--4.4 miles total. Plus I had the most amazing dinner at Pure Food and Wine, so I felt like I was somehow detoxed...lots o enzymes! The raw lemon cheesecake with buckwheat honey ice cream and raw classic sundae with vanilla and chocolate ice cream, chocolate syrup, whipped cream and candied almonds has to be cleansing, no?

Treadmill: 3 minute warm up jog
15 minute run, alternating 1 minute at 6.5mph with 1 minute at 7.5 mph
2 minute cool down jog

20 minutes alternating 2 minute sprints at 8 rpe, with 2 minute recovery at 6 rpe

500 sit ups, all kinds including: on stability ball, bosu ball, military, planks, planks with jogs, lots of bicycle, side crunches, rotations with weights, hanging from the thing and raising legs, and leg drops

no real cardio, but around 6 miles of walking to and from work and to yoga.

Laughing Lotus Midnight Yoga, AWESOME! The guy playing the music had 14 instruments.

10 mile run-see previous post for full detail


30 minutes elliptical around 7 RPE

Quickie all over strength

15 squat jumps (3 sets)

12 alternating scissor lunge jumps (3 sets)

30 lunges with over head presses

20 side lunges with upright row

30 back lunges with curls and lifting leg straight back when standing

25 ball crunches

25 pretzel leg double crunches, Jenna demonstrated these on her fab blog

50 leg drops

15 triceps extensions

15 triceps dips on bench

15 standing side crunches hold 10 pound weights (both sides)