Strength
Elliptical = 8 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit:
2 sets bicep curls 20 lbs. = 75 seconds each
2 sets shoulder press 20 lbs. = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts.
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
Core Class
We did something a little different during the 30 minute core class today. Using a 10 lb. dumb bell we did some side bends, pulled across the chest, and what sparkpeople calls a banana. After ditching the weight we did some work with a medicine ball and a bosu. It felt particularly good after a tough and stressful day at work.
Interval Spinning
It was my favorite class Interval Spinning today. The class was broken down into fairly large intervals. We did a couple of 5 minute intervals with moderate resistance. I tried to maintain a heart rate in the mid 150's. We went on to do a 10 minute standing at a higher heart rate. After a recovery we did another 10 minute interval set. It was 2 minutes sub-threshold, 3 minutes standing high heart rate and then repeat bringing the heart rate down to sub-threshold, and then standing for 3 minutes picking the heart rate back up. We finished out with a recovery. I must have missed something because it was a packed 70 minute workout.
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