Burn Baby Burn.....

Happy Monday! 

I know, Monday and Happy don't really go together, do they?!?

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This is the perfect picture of how I roll in my workout, ha! 

Just calm, cool, collected and most of all effortless.....right.....

  So cute tho.....

Just thought I'd recap the last workout with Janae.  It was hard core.....but isn't it always?!?

The body part that suffered the most.....Arms.  And lots of them.  Warm up, (devil) pull ups (on the machine), tricep dips, chest, straight arm pull downs, alternating bicep curls, overhead tricep extensions, kettle bell swings, step ups with weights, back extensions, single leg dead lifts with 30lb bar (of course), and core.  How's that for a workout? 

My biceps were super duper sore.  My two weakest muscle groups have been hammered this past week.  Calves and biceps.  Ugh, but to me, the bicep pain was much more tolerable than the calves.  My poor lil calves didn't know what hit them last week....Thank you JESUS they are so much better now!

Janae also gave me a variety of (6) different cardio workouts.  She recommended doing three of the workouts, per week, on days I wasn't lifting/training with her. 

The times and resistance listed are minimum's, she recommended pushing myself and increasing the time and resistance as I get stronger.  (Also the resistance levels are specific to the machines in my gym, others will vary I would assume) 

Row Machine - 1500 meter row with a goal of less than 7 minutes 30 seconds with resistance fan set at 8-10. 

Incline Walk - 10-15% incline at 3.2-3.8mph for 15 minutes.  NO HANDS ON THE BARS!

Bike Sprints - 30 seconds of RPM higher than 120, alternating with 30 seconds around 75 RPM. Continue for 15 minutes total.

Elliptical - Level 3, alternating one minute pedaling forward, followed by one minute backwards at same level.  Continue for 15 minutes total. 

Interval Runs -  One minute run at 5.0-6.2 mph followed by one minute walk at 3.2-4.0 mph for 15 minutes total. 

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Training resumes tomorrow with my girl Janae.  I'll definitely be back with an update of my newest and most painful body part, hehe. 

Have a good week!
 
Until next time, peace out!