The last couple of weeks I've been getting my workout routine in by working out later or before heading into work. They say that you make time for the things that are important to you, and I agree completely. This madness should all be done in a week, but it'll be hell until then. So here is to more blogging! I'll start by telling you about my workout today.
Today was another OTF day. Since it was a holiday I got to workout in the middle of the day which is a weird concept to me. The instructor I had today is big on cardio which I always appreciate. Since the class was small we ended up in one big group. Each workout consisted of blocks that were four minutes long.
The first block was done on the treadmill: three minute push (8.2) with a one minute all out (9.5). The second block was in the weight room: 10 neutral thrusters (15 pounds) and 10 dumbbell swings (25 pounds). The third block was on the row machine: 800 meters in 4 minutes. If you finished early you held a static squat (I held one for 45 seconds).
For the second round, I started the first block on the treadmill: 2.5 minutes push (8.7) with a 45 second base (6.8) and a 45 second all out (10). The second block was in the weight room: 8 dumbbell dead lifts (15 pounds) and 8 (crap I can't remember lol). The third block was on the the row machine: 100 meters doing bicep curls and 100 meters sprint.
For the third round, I started the first block on the treadmill where we had: 1 minute at base (6.8), 2 minute at a push pace (7) with a 3% incline and a minute all out (8) with a 5% incline. The second block was in the weight room: 10 muscle ups on the SBT straps and 10 "y"s on the SBT straps. The last block was on the rower where we had to do overhead lifts and then row 100 meters.
This workout was tough and my arms burned!!! They're still burning as we speak. The instructor talked to me after class since I continue to fail to be in huge orange zone. He told me he knows I work hard but my heart rate adapts quickly making it hard for a high heart rate. He told me to push hard in the the beginning and then back off so my heart rate can spike up. I told him that wasn't a bad idea. I'll try it out on Thursday. After class I rode bike back home. It was such a pretty day I figured riding bike to and from the gym would be fun..... And well.... It was :)
Tomorrow I'm spinning at 5AM so I can get my workout in before work. Nothing crazy. Just a 30 minute spin. I'm also thinking about doing this squat challenge: http://blog.myfitnesspal.com/the-28-day-squat-challenge-youll-want-to-start-now/?utm_source=mfp&utm_medium=email&utm_campaign=workouts_20150209&mkt_tok=3RkMMJWWfF9wsRokuanAZKXonjHpfsX66usrUaa%2Bgokz2EFye%2BLIHETpodcMTsNlPa%2BTFAwTG5toziV8R7DBLM153N8QXRTg
Until tomorrow everyone :)
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