W.O.D. (Workout Of the Day), Week 6, Day 3

I am really trying to keep myself challenged.  With that in mind today's workout is another fat burning interval workout.

This is a fat burning workout. It is comprised of 4 different exercises with a pyramid of reps, that will hit many differnt parts of your body. It is a timed Circuit of 20 minutes total.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT: 
Do as many rounds as you can in 20 minutes.  You can change up the exercises depending on what equipment you have, or injuries, etc.  Rest only if needed and for as short a time as possible.

• 10 Hanging Leg Raises – Bent
• 15 Bench Dips
• 20 Feet Elevated Push Ups
• 25 Squat Jumps
• 30 Mountain Jumpers

This circuit should really get your heart pumping.  This workout will hit your core first, burn out your arms then hit your legs and core again! 

FINISHER:

• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg

I am so glad I did this and didn't give in to my excuses! Here's to a great day!

Week 4, Day 2 - Couch to 5K Program

I was looking forward to the run today!  I know I can do this and each week the intervals will push me a little harder and a little closer to my goal!

Another overcast day!  Love it!

Static Warm up:
Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 2:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  This time I pushed myself to do another whole circuit .  It felt good to be able to do this 2 times!  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I was glad when it was over but felt like I acheived something.
Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I can do this!

Week 4, Day 1 - Couch to 5k Program

I was definitely feeling a bit nervous about starting week 4.  I know I will be able to do it, but I think I am worried that at some point I won't be able to finish the longest interval of any given day.  Today it will bump up from 3 minute intervals to 5 minute intervals. 

The weather was a bit overcast, which I find easier to run in!

I always start with a good Static Warm up:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 1:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  I only did 3/4 of the whole circuit and left off the last 5 minute run.  I was feeling tired.  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 5:00 minutes brisk walk

I felt so good to get through this.  It is funny how last week the 3 minute intervals seemed do difficult and now they just flew by this time with ease.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I am starting to feel like I can be a runner!

Week 3, Day 3 - Couch to 5k Program

  It was another, hot, sunny and glorious day in Southern Cali day!  I tend to get a later start on Saturdays and today was no exception.  I decided to run on Westchester Parkway again.  This time there were more fellow runners (I like the sound of that) and walkers as well.  It was nice.

It went very similar again.   It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 3 - Day 2:

• 5 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes brisk walk

I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:

• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 90 seconds running
• 90 seconds brisk walking
• 3:00 minutes running
• 3:00 minutes brisk walking
• 5 minutes brisk walking (cool down)

Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

I drank 3 bottles of water after my run, I was parched.  I am going to look into getting some sort of bottle holder for running.

Week 2 - Day 1 of C 2 5k Run.

Another Great Morning Run doing the C 2 5k Plan!

I am now in my second week of running.  I can feel my body really responding to the extra time that has been added to each running interval.  Just was I am getting close to the end of each interval I suddenly feel my body giving me a tiny bit more energy to sustain the run.  That is cool.  I used Suz's podcasts for the run as it had more modern and less electronic based music which I really enjoyed.
http://www.kissmyblackass.org/podcasts/couch-to-5k/

Her cueing was nice as well.  I am looking forward to Thursday's run.

Warm up:  5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 2 - Day 1:

• 5 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 90 seconds running
• 2:00 minutes brisk walking
• 90 seconds running
• 2:00 minutes brisk walk
• 5 minutes brisk walking

This is supposed to be the end of the training, but I still felt like I could do more so I did 3 more running and walking intervals and felt like perhaps I could have done a bit more.  On Thursday I plan to do the program 2 times.