Saturday- Bodyrock
Sexy 2 the Core >watch video
1. Reverse Pull Ups on the floor (or use an equalizer) 15 15
2. Tricep Dips using a bench 15 15
3. Hammer Curls using 15 lb. weights 15 15
4. Bicep Curls using 15 lb. weights 15 15
5. Around The World using 10 lb. weights 10 10
6. Squats using 15 lb. weights 20 20
7. Shoulder Press using 15 lb. weights 15 15
8. Bent Over Row using 15 lb. weights 15 15
This workout took: 45 minutes
Friday- Yoga and Abs
Yoga and abs for 1 hour
Thursday- Cardio
Elliptical- 30 mins. (same interval training)
Running uphill on the treadmill- 30 mins.
>4 mins. running at 5.0 incline and 5.0-5.5 speed
>1 min. walking at 5.0 incline
*Repeat for 30 mins.
Running uphill on the treadmill- 30 mins.
>4 mins. running at 5.0 incline and 5.0-5.5 speed
>1 min. walking at 5.0 incline
*Repeat for 30 mins.
Wednesday- Rest Day!
Keith and I took advantage of our rest day by going to Disneyland with our friends, Elizabeth and James, after work. They live in Shanghai and were visiting Hong Kong and since they work for Disney English, we had free passes for the night! It was a lot of fun! We got pictures with Mickey and Minnie Mouse, saw the Lion King show, went on a night boat safari ride and saw the fireworks. What a great rest day :)
Tuesday-Bodyrock
Lean Lovers Workout
>watch video
1) 10 Switch Lunges 10 Sumo Squats 3
2) walking push-ups 20
3) 3 high knees + sumo jump 12
4) 40 reps of spiderman mountain climbers 40
= 3 rounds
=30 minutes
Monday- Cardio and Abs
Yoga and abs for 1 hour
Sunday- Cardio
50 minutes running
>1 min. walking
>1 min. running at 5.8
>1 min. running at 6
*continue to increase by 2 until you reach 10 minutes (last running should be at 7.5 then walk for 1 min.)
10 minutes running and walking uphill
>2 minutes at 5 incline, 5.5 running speed
>2 minutes at 5.5 incline, 3.5 walking speed
20 minutes weight-training
>15 reps of bicep curls using 15 lb weights
>15 reps 1 knee dip with weight, both sides
>15 reps tricep curl
>side oblique dips using weight
Total Time: 1 hr. 20 mins.
>1 min. walking
>1 min. running at 5.8
>1 min. running at 6
*continue to increase by 2 until you reach 10 minutes (last running should be at 7.5 then walk for 1 min.)
10 minutes running and walking uphill
>2 minutes at 5 incline, 5.5 running speed
>2 minutes at 5.5 incline, 3.5 walking speed
20 minutes weight-training
>15 reps of bicep curls using 15 lb weights
>15 reps 1 knee dip with weight, both sides
>15 reps tricep curl
>side oblique dips using weight
Total Time: 1 hr. 20 mins.