allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

2/16/2012 Workout

Today Tracy and I started our training for the Warrior Dash. We ran the intervals that I’ve done a couple times in the past. We had to modify it a little bit since we both have been off the treadmill for a couple weeks. Instead of resting for one minute, we rested for two, and had to change some stuff at the end, but we still rocked it out.

  • min 1-3  3.5 (warm-up)
  • min 3-5  4.5
  • min 5-8  6.5
  • min 8-9  7.0
  • min 9-11 3.5 (rest)
  • min 11-13 6.5
  • min 13-14 7.2
  • min 14-16 3.5 (rest)
  • min 16-18 7.0
  • min 18-20 3. 5 (cool down)

In total, we clocked 1.65 miles in 20 minutes. That’s halfway through a 5K and since we are just starting the training, I say not bad! Afterwards, we did this ab workout that I came across and really wanted to do, and you can always work your core more. It focuses mainly on the obliques or your side abs. Modify the weighted exercises to your ability, but everything else you pretty much have to do as is.

  • 30 jumping jacks
  • 50 Russian twists, 10 lb medicine ball
  • 20 side leg lifts/side (we felt like we were back in the 80’s with this move, but still effective)
  • 10 lying leg lifts
  • 5 dumbbell side bends/side, 12 lbs
  • 40 Russian twists, 10 lb medicine ball
  • 5 side plank rotations/side
  • 20 hip twists in plank (these really only work when you’re on your elbows and toes, so off those knees!)
  • 10 jumping jacks
  • 40 Russian twists, 10 lb medicine ball
  • 50 bicycles (my arch enemy)
  • 5 side plank dips/side
  • 20 oblique crunches/side (make sure you’re pulling your shoulder toward your opposite knee, not your elbow)
  • 10 double legged side lifts/side
  • 5 dumbbell side bends/side, 12 lbs
  • 60 Russian twists, 10 lb medicine ball
  • 50 jumping jacks

This was just awesome. We had to laugh at ourselves during the plank rotations b/c you feel totally retarded doing them.

Good luck and happy sweating!

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