Training Log Archive: Nat and the HatIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Core/Strength (Yin Yoga) 1:15:00 [3]
Core/Strength 8:25 [4]
Abs Challenge Day14 (again):
65 sit ups
85 crunches
42 leg raises
55 seconds of plank
DONE
65 sit ups
85 crunches
42 leg raises
55 seconds of plank
DONE
Monday Sep 29, 2014 #
Core/Strength 1:15:00 [4]
Finding MAX weight for 1 rep.:
Bench press-165lbs
Lat. pull down-100lbs
Seated row-110lbs
Squats with bar-125lbs
Triceps pull down-70lbs
Bicep curl-40lbs
Shrugs-90kg
Hamstring curl-25kg
Bench press-165lbs
Lat. pull down-100lbs
Seated row-110lbs
Squats with bar-125lbs
Triceps pull down-70lbs
Bicep curl-40lbs
Shrugs-90kg
Hamstring curl-25kg
Sunday Sep 28, 2014 #
Core/Strength 9:50 [4]
Abs Challenge Day14:
65 sit ups
85 crunches
42 leg raises
55 seconds of plank
DONE
65 sit ups
85 crunches
42 leg raises
55 seconds of plank
DONE
Saturday Sep 27, 2014 #
Core/Strength 8:20 [3]
Abs Challenge Day12: REST DAY
Abs Challenge Day13:
60 sit ups
75 crunches
40 leg raises
50 seconds of plank
DONE
Abs Challenge Day13:
60 sit ups
75 crunches
40 leg raises
50 seconds of plank
DONE
Friday Sep 26, 2014 #
Core/Strength 8:00 [3]
Abs Challenge Day11:
55 sit ups
65 crunches
33 leg raises
42 seconds of plank
DONE
55 sit ups
65 crunches
33 leg raises
42 seconds of plank
DONE
Wednesday Sep 24, 2014 #
Cross Country race 6:00 [5] 1.5 km (4:00 / km)
Gryphon meet at Moonies Bay. I dropped out after the sand pits at about 1.5 km cause I was dehydrated/not feeling well. If I had rested the rest of the day (before race) I would have done A LOT better.
Tuesday Sep 23, 2014 #
Core/Strength (Yoga) 1:15:00 [2]
Ab yoga.
Core/Strength 6:08 [3]
Abs Challenge Day10:
50 sit ups
50 crunches
30 leg raises
38 seconds of plank
DONE
50 sit ups
50 crunches
30 leg raises
38 seconds of plank
DONE
Cycling 42:26 [1]
Easy spinning before cross country race tomorrow.
Stretching 10:00 [1]
Monday Sep 22, 2014 #
Core/Strength (circuits) 1:15:00 [3]
w/u
5 minutes on the elliptical
w/o
Circuit #1: 2 times through, 45 seconds for each exercise and then 2 minutes rest after each complete circuit is finished.
1. BOSU ball balance (half time on each foot/leg)
2. Burpees
3. Hands to feet with yoga ball
4. Skipping
5. Push ups
6. Mountain Climbers
7. V-sits
8. Dips
Circuit #2 Once through, 45 seconds for each exercise and then 2 minutes rest after each complete circuit is finished.
1. Box jumps
2. Med ball throws with bicep curl
3. Side planks
4. Lunges with med ball
5. Yoga push ups
6. Rocket jumps
7. Wood choppers
8. Hip bridge leg raises
w/d
5 minutes stretching
5 minutes on the elliptical
w/o
Circuit #1: 2 times through, 45 seconds for each exercise and then 2 minutes rest after each complete circuit is finished.
1. BOSU ball balance (half time on each foot/leg)
2. Burpees
3. Hands to feet with yoga ball
4. Skipping
5. Push ups
6. Mountain Climbers
7. V-sits
8. Dips
Circuit #2 Once through, 45 seconds for each exercise and then 2 minutes rest after each complete circuit is finished.
1. Box jumps
2. Med ball throws with bicep curl
3. Side planks
4. Lunges with med ball
5. Yoga push ups
6. Rocket jumps
7. Wood choppers
8. Hip bridge leg raises
w/d
5 minutes stretching
Cross Country 30:00 [2] 4.0 km (7:30 / km)
Easy running before the meet on Wednesday.
Sunday Sep 21, 2014 #
Event: Army Run
Running race (Army Run) 22:33 [5] 5.09 km (4:26 / km)
ARMY RUN!!! 5 KM!!!! PB!!!!! YAY!!!!
Garmin:
L1 4:04
L2 4:17
L3 4:36
L4 4:37
L5 4:39
L6 0:22 (0.09 KM)
Website results (sportsstats):
Gun time: 22:42.7
Chip time: 22:33.1
Overall place: 259/13442 people
Gender place: 57/8251
Category place: 20/742 (F13-19)
Garmin:
L1 4:04
L2 4:17
L3 4:36
L4 4:37
L5 4:39
L6 0:22 (0.09 KM)
Website results (sportsstats):
Gun time: 22:42.7
Chip time: 22:33.1
Overall place: 259/13442 people
Gender place: 57/8251
Category place: 20/742 (F13-19)
Core/Strength (abs challenge) 6:00 [3]
Abs Challenge Day8: Rest day
Abs Challenge Day9: Today:
45 sit ups
30 crunches
30 leg raises
35 seconds of plank
DONE
Abs Challenge Day9: Today:
45 sit ups
30 crunches
30 leg raises
35 seconds of plank
DONE
Saturday Sep 20, 2014 #
Cycling 20:00 [1]
Easy spinning, before the Army run tomorrow.
Stretching 10:00 [3]
Nice and relaxing stretching before the race tomorrow.
Friday Sep 19, 2014 #
Running (during weight fit class) 39:37 [3] 8.01 km (4:57 / km)
Ran along the parkway/river with Mrs. Dilibough (during weight fit class) we were about 4km ahead of everyone else.
L1 5:01
L2 4:55
L3 4:50
L4 4:49
L5 4:57
L6 4:58
L7 5:08
L8 4:59
L9 0:02 (0.01km)
Burned a total of 448 calories+.
L1 5:01
L2 4:55
L3 4:50
L4 4:49
L5 4:57
L6 4:58
L7 5:08
L8 4:59
L9 0:02 (0.01km)
Burned a total of 448 calories+.
Stretching (during weight fit) 10 [1]
Thursday Sep 18, 2014 #
Core/Strength 25:00 [2]
w/u
5 minutes of skipping
5 minutes of stretching
w/o
Squats with the Olympic bar and weights sets
Set 1: 95lbs, 25 reps
Set 2: 105lbs, 20 reps
Left early for a doctors appointment.
5 minutes of skipping
5 minutes of stretching
w/o
Squats with the Olympic bar and weights sets
Set 1: 95lbs, 25 reps
Set 2: 105lbs, 20 reps
Left early for a doctors appointment.
Core/Strength 5:00 [2]
Abs Challenge Day7:
40 sit ups
20 crunches
20 leg raises
30 seconds of plank
DONE
40 sit ups
20 crunches
20 leg raises
30 seconds of plank
DONE
Core/Strength 6:02 [2]
Push-ups challenge Day7:
Set: 10-6-10-8-6 (total of 40 push-ups!)
DONE
Set: 10-6-10-8-6 (total of 40 push-ups!)
DONE
Wednesday Sep 17, 2014 #
Core/Strength 1:15:00 [2]
Yin yoga for the whole class.
Orienteering (warm up) 20:31 [3] 2.99 km (6:52 / km)
w/u
20 minutes colour the map
L1 5:52
L2 6:50
L3 7:49
Burned 165 calories
20 minutes colour the map
L1 5:52
L2 6:50
L3 7:49
Burned 165 calories
Orienteering (work out) 44:42 [3] 6.56 km (6:49 / km)
w/o
-45 min of team challenge
Using the Frank Ryan woods...
start to control 1 into the woods (best direction along perimeter) - control 2 via woods - exit woods @ control 2 - back to start best direction along the perimeter....If it got too dark runners would do the road loop...each team tried to get as many as possible of the 56 paired options resting 1 min between intervals. Me and Alexander were on a team together and ended up getting 25.
L1 5:42
L2 7:34
L3 6:11
L4 6:52
L5 6:21
L6 7:26
L7 4:36 (0.56km)
Burned 380 calories.
-45 min of team challenge
Using the Frank Ryan woods...
start to control 1 into the woods (best direction along perimeter) - control 2 via woods - exit woods @ control 2 - back to start best direction along the perimeter....If it got too dark runners would do the road loop...each team tried to get as many as possible of the 56 paired options resting 1 min between intervals. Me and Alexander were on a team together and ended up getting 25.
L1 5:42
L2 7:34
L3 6:11
L4 6:52
L5 6:21
L6 7:26
L7 4:36 (0.56km)
Burned 380 calories.
Orienteering (warm down) 7:06 [3] 1.38 km (5:09 / km)
w/d
tag the 2 metro boxes and run back to the park.
L1 5:13
L2 1:54 (0.38km)
Burned 77 calories.
Total distance this practice was about: 10.93 km+
Total calories burned was about: 630+
tag the 2 metro boxes and run back to the park.
L1 5:13
L2 1:54 (0.38km)
Burned 77 calories.
Total distance this practice was about: 10.93 km+
Total calories burned was about: 630+
Tuesday Sep 16, 2014 #
Cross Country (Day 4) 32:21 [3] 6.19 km (5:14 / km)
Started off the practice with an easy continuous run for 30/35 minutes. I was in the lead pack along with Paige and Margaux (top 3 fastest girls) and we kept a constant, easy, relaxed pace throughout the whole run.
L1 5:21
L2 5:12
L3 5:07
L4 5:04
L5 5:02
L6 5:37
L7: 0:59 (0.19km)
Burned a total of 347 calories.
L1 5:21
L2 5:12
L3 5:07
L4 5:04
L5 5:02
L6 5:37
L7: 0:59 (0.19km)
Burned a total of 347 calories.
Core/Strength 1:15:00 [3]
Worked on abs today with Laura and Megan. Did a 5 minute skipping warm up and a 5 minute stretching warm up. We did continuous ab exercises for the whole time (75:00 minutes). Some of the exercises we did were planks, around the worlds, Russian twists with 4kg medicine ball, crunchy frogs, scissors, crunches, elevated crunches, single arm single leg planks (while holding hands), yoga ball sit ups, air squats, sumo squats, feet to the sky, up and down alternating ab sit ups, rockers, ect...We did each of these exercises for 45 seconds each.
Monday Sep 15, 2014 #
Core/Strength 1:15:00 [3]
Warm up: 5 minutes of spinning
Main Workout: Each station for 45 seconds, and 45 seconds rest in between in station as well. Today I did the "Shoulders/Abs/Chest" station.
1. Shoulder Press Set 1: 15lbs(each) 25reps. Set 2: 15lbs(each) 25 reps.
2. Lateral raise Set 2: 5lbs(each) 25 reps. Set 2: 5kg kettle bell 25 reps.
3. Abs Set 1: 45 seconds (Russian twists) Set 2: 45 seconds rockers
4. Peck deck Fly's Set 1: 20lbs plate 25 reps. Set 2: 20lbs plate 20 reps.
5. Push ups Set 1: 25 Full Set 2: 26 Full
6. Abs Set 1: 45 seconds (scissors) Set 2: 45 seconds (leg climb ups)
7. Face breakers Set 1: 12.5lbs 30 reps. Set 2: 12.5lbs 25 reps.
8. Bench press Set 1: 95lbs 22 reps. Set 2: 95lbs 18 reps.
Stretching for 10 minutes.
Main Workout: Each station for 45 seconds, and 45 seconds rest in between in station as well. Today I did the "Shoulders/Abs/Chest" station.
1. Shoulder Press Set 1: 15lbs(each) 25reps. Set 2: 15lbs(each) 25 reps.
2. Lateral raise Set 2: 5lbs(each) 25 reps. Set 2: 5kg kettle bell 25 reps.
3. Abs Set 1: 45 seconds (Russian twists) Set 2: 45 seconds rockers
4. Peck deck Fly's Set 1: 20lbs plate 25 reps. Set 2: 20lbs plate 20 reps.
5. Push ups Set 1: 25 Full Set 2: 26 Full
6. Abs Set 1: 45 seconds (scissors) Set 2: 45 seconds (leg climb ups)
7. Face breakers Set 1: 12.5lbs 30 reps. Set 2: 12.5lbs 25 reps.
8. Bench press Set 1: 95lbs 22 reps. Set 2: 95lbs 18 reps.
Stretching for 10 minutes.
Cross Country (Day 3) 10:25 [3] 2.55 km (4:05 / km)
Did a warm up run (2.00km) from Nepean High School to Carlington hill and then once we were there, we did a continuous warm up (A's and B's- Dynamic) for about 5 minutes (0.55km).
Cross Country (Day 3) 3:01 [3] 0.6 km (5:02 / km)
5 X run up Carlington Hill to the VERY TOP and then once there, run laps around the upper field until 3 minutes is up. Once 3 minutes is up, take a 3 minute walk break back down the hill and do it again. If you didn't make it to the bottom of the hill within those 3 minutes of rest, you had to run down the rest of the hill and then continue up it. (five times through... that hill is KILLER!)
1st Hill Interval: 3:01.3
0.60km
5:02/km
33 cal
1st Hill Interval: 3:01.3
0.60km
5:02/km
33 cal
Cross Country (Day 3) 3:00 [3] 0.51 km (5:53 / km)
2nd Hill run interval: 3:00.5
0.51 km
5:55/km
30 cal
0.51 km
5:55/km
30 cal
Cross Country (Day 3) 3:00 [3] 0.51 km (5:53 / km)
3rd Hill run interval: 3:00.7
0.51
5:55/km
30 cal
0.51
5:55/km
30 cal
Cross Country (Day 3) 3:00 [3] 0.51 km (5:53 / km)
4th Hill run interval: 3:00.7
0.51km
5:54/km
31 cal
0.51km
5:54/km
31 cal
Cross Country (Day 3) 3:00 [3] 0.63 mi (4:46 / mi)
Didn't run up the hill for this one, just ran on the upper field.
5th Hill interval: 3:00.5
0.63km
4:47/km
36 cal
Walk back down to the bottom of the hill.
5th Hill interval: 3:00.5
0.63km
4:47/km
36 cal
Walk back down to the bottom of the hill.
Cross Country (Day 3) 9:28 [3] 1.67 km (5:40 / km)
Warm down from Carlington Hill back to Nepean:
9:28.8
1.67km
5:41/km
92 cal
L1: 5:51
L2: 3:38 (0.67km)
PRACTICE DONE.
9:28.8
1.67km
5:41/km
92 cal
L1: 5:51
L2: 3:38 (0.67km)
PRACTICE DONE.
Sunday Sep 14, 2014 #
Core/Strength 25:00 [3]
Natasha's Russian rolls workout:
1:00 minute plank
1:00 minute hold
1:00 minute dead bugs
1:00 minute superman
1:00 minute Russian twists (Mason twists)
1:00 minute V-sits
1:00 minute hold with kick
1:00 minute side planks
1:00 minute opposite side planks
1:00 minute Russian twist with 10lbs
1:00 minute scissors
1:00 minute planks switch every 20 seconds
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute leg climb ups
1:00 minute leg raises
1:00 minute back raises
1:00 minute sit ups with 8lbs medicine ball
1:00 minute planks switch every 20 seconds
1:00 minute Russian twists
DONE!
5-10 minutes of stretching
1:00 minute plank
1:00 minute hold
1:00 minute dead bugs
1:00 minute superman
1:00 minute Russian twists (Mason twists)
1:00 minute V-sits
1:00 minute hold with kick
1:00 minute side planks
1:00 minute opposite side planks
1:00 minute Russian twist with 10lbs
1:00 minute scissors
1:00 minute planks switch every 20 seconds
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute leg climb ups
1:00 minute leg raises
1:00 minute back raises
1:00 minute sit ups with 8lbs medicine ball
1:00 minute planks switch every 20 seconds
1:00 minute Russian twists
DONE!
5-10 minutes of stretching
Core/Strength (Abs Challenge) 4:27 [3]
Abs Challenge Day6:
35 sit-ups
15 crunches
15 leg raises
25 seconds of plank
DONE
35 sit-ups
15 crunches
15 leg raises
25 seconds of plank
DONE
Core/Strength 5:00 [3]
Push ups Challenge Day6:
Set: 8-8-6-7-6 (a total of 35 full push ups).
Set: 8-8-6-7-6 (a total of 35 full push ups).
Saturday Sep 13, 2014 #
Core/Strength (Abs Challenge) 5:00 [3]
Abs Challenge Day5:
30 sit-ups
12 crunches
12 leg raises
20 seconds of plank
DONE
30 sit-ups
12 crunches
12 leg raises
20 seconds of plank
DONE
Core/Strength 5:00 [3]
Push-ups Challenge Day5:
Set: 7-6-6-5-3
Set: 7-6-6-5-3
Stretching 25:00 [3]
Did various stretching exercises while watching Star wars with Dad.
Thursday Sep 11, 2014 #
Cross Country 30:00 [3]
Cross country practice Day2:
In the lower gym (weight room) where I did my own workout.
1 minute skipping warm up
1 minute spinning warm up
Lots of abs (declined sit-ups, upside down sit-ups, plank, ect.)
Lots of weights (triceps pulls, biceps presses, military press, chin-ups with the weight belt, ect.)
Stretching for 5 minutes
In the lower gym (weight room) where I did my own workout.
1 minute skipping warm up
1 minute spinning warm up
Lots of abs (declined sit-ups, upside down sit-ups, plank, ect.)
Lots of weights (triceps pulls, biceps presses, military press, chin-ups with the weight belt, ect.)
Stretching for 5 minutes
Core/Strength 12:59 [3] 2.9 km (4:29 / km)
Warm up: Dynamic stretching and exercises for 5 minutes.
Fitness Run (test): 3K
L1: 4:11
L2: 4:35
L3: 4:13 (0.90)
Burned 165 calories.
New PB for 3K!! Went out fast, there were also places where I could've gone faster. I was the first person in my class finished by a solid 2 minutes!! :)
Cool down: Jogging, stretching, and goal setting.
Fitness Run (test): 3K
L1: 4:11
L2: 4:35
L3: 4:13 (0.90)
Burned 165 calories.
New PB for 3K!! Went out fast, there were also places where I could've gone faster. I was the first person in my class finished by a solid 2 minutes!! :)
Cool down: Jogging, stretching, and goal setting.
Wednesday Sep 10, 2014 #
Core/Strength 1:15:00 [3]
Warm up: 5 minutes of different types of box jumps.
Main workout:
Bench Press- Set 1= 90lbs, 25 reps.
Set 2= 90lbs, 25 reps.
Rows- Set 1= 10lbs each arm, 25 reps.
Set 2= 10lbs each arm, 25 reps.
Kick Backs- Set 1= 10lbs each arm, double kick backs(harder), 25 reps.
Set 2= 10lbs each arm, double kick backs(harder), 30 reps.
Calf Raises- Set 1= 25lbs plate, 25 reps
Set 2= 25lbs plate, 25 reps
Abs- Set 1= 3 minutes
DONE
Main workout:
Bench Press- Set 1= 90lbs, 25 reps.
Set 2= 90lbs, 25 reps.
Rows- Set 1= 10lbs each arm, 25 reps.
Set 2= 10lbs each arm, 25 reps.
Kick Backs- Set 1= 10lbs each arm, double kick backs(harder), 25 reps.
Set 2= 10lbs each arm, double kick backs(harder), 30 reps.
Calf Raises- Set 1= 25lbs plate, 25 reps
Set 2= 25lbs plate, 25 reps
Abs- Set 1= 3 minutes
DONE
Orienteering 7:40 [3] 1.41 km (5:26 / km)
Warm up: Ran from Frank Ryan parking lot to Britannia Beach:
L1 5:33
L2 2:07 (0.41KM)
Burned 79 calories.
L1 5:33
L2 2:07 (0.41KM)
Burned 79 calories.
Orienteering 7:46 [3] 1.57 km (4:57 / km)
Ran from the Britannia Beach "Old Trolley Station" and mapped through the woods near there to the border of Andrew Hayden Park. This was one interval, and once there, we had to do a few minutes of abs and/or strides. Then we left one at a time for the 2nd interval (the same way we came in only this time doing it backwards).
L1 5:08
L2 2:38 (0.57KM)
Burned 88 calories.
3 minutes abs/exercises.
L1 5:08
L2 2:38 (0.57KM)
Burned 88 calories.
3 minutes abs/exercises.
Orienteering 7:43 [3] 1.52 km (5:05 / km)
2nd Interval: Back to the "Trolley Station"
L1 5:09
L2 2:35 (0.52KM)
Burned 85 calories.
L1 5:09
L2 2:35 (0.52KM)
Burned 85 calories.
Orienteering 15:00 [3]
Starting from the "Trolley Station" we had to run to 8 different controls(each about 200-300m) within a time spans of 15 minutes and whatever your time was to get to one control and back that would be your amount of rest until you could go off to the second one.
About 2 KM in total.
Burned 106 calories.
About 2 KM in total.
Burned 106 calories.
Orienteering 10:56 [3] 2.08 km (5:15 / km)
Hill running. Started from the bottom of one of the Britannia hills that leads up to Carling and back down again. Ran this hill loop continuously for 10 minutes.
L1 5:11
L2 5:21
L3 0:24 (0.08 KM)
Burned 117 calories.
L1 5:11
L2 5:21
L3 0:24 (0.08 KM)
Burned 117 calories.
Orienteering 3:52 [3] 0.72 km (5:22 / km)
Warm down from the top of the hill on carling back to the Frank Ryan parking lot.
L1 3:53 (0.72KM)
Burned 40 calories.
DONE
L1 3:53 (0.72KM)
Burned 40 calories.
DONE
Tuesday Sep 9, 2014 #
Core/Strength 1:15:00 [3]
Fitness testing Cont'd:
Wall sits challenge: I did 2 minutes on each leg, thus a total of 4 minutes wall sits non-stop.
Arm flex: 7cm each side
Legs and Arms reach: 12 cm
DONE
Yoga for the rest of the class (45 minutes).
Wall sits challenge: I did 2 minutes on each leg, thus a total of 4 minutes wall sits non-stop.
Arm flex: 7cm each side
Legs and Arms reach: 12 cm
DONE
Yoga for the rest of the class (45 minutes).
Hiking 45:00 [3] 4.7 km (9:34 / km)
Walked home from school with a 50lbs backpack.
Core/Strength 5:00 [3]
Abs Challenge Day4:
REST DAY
REST DAY
Core/Strength 5:00 [3]
Push-ups challenge Day4:
Set: 5-6-6-4-4 taking rest in between reps.
Set: 5-6-6-4-4 taking rest in between reps.
Monday Sep 8, 2014 #
Core/Strength 1:15:00 [3]
Warmed up with about 5 laps of the field.
Fitness testing:
Agility Run: 11.12 seconds
Med. Ball toss: 3.54m
Plank Challenge: 3 minutes
Push-ups challenge: 32 full (nose to the floor) in a row
Stork balance: 35 seconds
Fitness testing:
Agility Run: 11.12 seconds
Med. Ball toss: 3.54m
Plank Challenge: 3 minutes
Push-ups challenge: 32 full (nose to the floor) in a row
Stork balance: 35 seconds
Cross Country 26:11 [3] 5.5 km (4:46 / km)
Cross country practice Day1:
Warm up run out for 15 minutes and back for 15 minutes (about)
L1 4:59
L2 4:35
L3 4:40
L4 4:51
L5 4:46
L6 2:21 (0.50 KM)
Burned 308 calories.
Warm up run out for 15 minutes and back for 15 minutes (about)
L1 4:59
L2 4:35
L3 4:40
L4 4:51
L5 4:46
L6 2:21 (0.50 KM)
Burned 308 calories.
Cross Country 15:00 [3]
Cross country practice Day1 Cont'd:
5X100m increases, on average, my times were about 16 seconds per 100m.
15 minutes of stretching.
Run back to Nepean (0.5 KM)
DONE
5X100m increases, on average, my times were about 16 seconds per 100m.
15 minutes of stretching.
Run back to Nepean (0.5 KM)
DONE
Core/Strength 5:00 [3]
Abs Challenge Day3:
25 sit-ups
10 crunches
10 leg raises
15 seconds of plank
DONE
25 sit-ups
10 crunches
10 leg raises
15 seconds of plank
DONE
Core/Strength 5:00 [3]
Push-ups Challenge Day3:
Set: 4-4-3-5-4. Taking breaks in between reps.
Set: 4-4-3-5-4. Taking breaks in between reps.
Sunday Sep 7, 2014 #
Core/Strength 1:00 [3]
Used 10lbs for each arm. Held one 10lbs weight at 90° while the other was lifting (did this for 30 seconds). Then after 30 seconds, I switched arms and lifted with the other arm while the opposite held the weight at 90° (for 30 seconds). Did this for a total time of one minute.
Core/Strength 5:00 [3]
Abs Challenge Day2:
20 sit-ups
8 crunches
8 leg raises
12 seconds of plank
DONE
20 sit-ups
8 crunches
8 leg raises
12 seconds of plank
DONE
Core/Strength 5:00 [3]
Push-ups Challenge Day2:
Set: 3-4-4-3-2 and 18 more at the end (thus the last increment was 20 full push-ups).
Set: 3-4-4-3-2 and 18 more at the end (thus the last increment was 20 full push-ups).
Saturday Sep 6, 2014 #
Core/Strength 5:00 [3]
Abs Challenge Day1:
15 sit ups
5 crunches
5 leg raises
10 seconds of plank
DONE
15 sit ups
5 crunches
5 leg raises
10 seconds of plank
DONE
Core/Strength 5:00 [3]
Push-ups Challenge Day1:
Set: 2-3-4-3-2 and and extra 3 at the end, thus end increment was 5.
Set: 2-3-4-3-2 and and extra 3 at the end, thus end increment was 5.
Friday Sep 5, 2014 #
Core/Strength 1:15:00 [3]
Ran about 5KM in half an hour and then stretched for the rest of the class.
Cycling 50:00 [3]
Spinning. Some with high intensity and some with lower intensity. Same workout pattern as the one we do in weight fit.
Core/Strength 2:00 [3]
Used 10lbs weights for each arm. Both arms were holding a 10lbs weight, one was holding a 10lbs weight at 90° and the other was holding a 10lbs weight and lifting. Then after one minute I switched the position of the arms ( other arm was lifting and opposite arm was at 90°). Did this for a total of two minutes.
Core/Strength 1:00 [3]
Rowing push-ups with 10lbs in each arm, alternating the rowing. About fifteen reps of them.
Core/Strength 40 [3]
20 full push ups with the BOSU ball upside down. Then 10 full push ups (nose to the floor).
Thursday Sep 4, 2014 #
Core/Strength (yoga) 1:15:00 [3]
Core/Strength 1:00 [3]
30 full push ups in a row (nose to the floor).
Wednesday Sep 3, 2014 #
Core/Strength 1:15:00 [3]
2 minutes of skipping for warm-up.
Circuit: 45 seconds for each exercise, and 15 seconds rest in between each exercise. Went through it twice:
1. Burpies
2. In's and out's ab exercises with the yoga ball
3. V/ dolphin push-ups
4. Stretching station
5. Up and down planking
6. Bicycles
7. Wood choppers
8. BOSU ball jumps alternating side to side
9. Stretching station with tennis balls
10. Calf and hamstring push-ups.
Circuit: 45 seconds for each exercise, and 15 seconds rest in between each exercise. Went through it twice:
1. Burpies
2. In's and out's ab exercises with the yoga ball
3. V/ dolphin push-ups
4. Stretching station
5. Up and down planking
6. Bicycles
7. Wood choppers
8. BOSU ball jumps alternating side to side
9. Stretching station with tennis balls
10. Calf and hamstring push-ups.
Orienteering 6:30 [3] 1.7 km (3:49 / km)
Warm up from Frank Ryan Park to flower hill area (greenbelt). Burned about 80 calories.
Orienteering 4:39 [3] 1.03 km (4:31 / km)
6 X 1000m intervals around flower hill, bite path, and baseball diamond. Partnered up with Steve and Mark, they both ran one way while I ran the opposite way. The first interval had to be the slowest and then gradually increase each interval.
First interval:
L1 4:30
L2 0:03 (0.03)
Burned 57 calories.
First interval:
L1 4:30
L2 0:03 (0.03)
Burned 57 calories.
Orienteering 4:34 [3] 1.02 km (4:29 / km)
Second interval:
L1 4:30
L2 0.04 (0.02)
Burned 57 calories.
L1 4:30
L2 0.04 (0.02)
Burned 57 calories.
Orienteering 4:27 [3] 1.03 km (4:19 / km)
Third interval:
L1 4:22
L2 0:06 (0.03)
Burned 57 calories.
L1 4:22
L2 0:06 (0.03)
Burned 57 calories.
Orienteering 4:27 [3] 1.02 km (4:22 / km)
Fourth interval:
L1 4:22
L2 0:05 (0.02)
Burned 58 calories.
L1 4:22
L2 0:05 (0.02)
Burned 58 calories.
Orienteering 4:31 [3] 1.03 km (4:23 / km)
Fifth interval:
L1 4:25
L2 0:06 (0.03)
Burned 57 calories.
L1 4:25
L2 0:06 (0.03)
Burned 57 calories.
Orienteering 4:27 [3] 1.02 km (4:22 / km)
Sixth interval:
L1 4:24
L2 0:04 (0.02)
Burned 57 calories.
L1 4:24
L2 0:04 (0.02)
Burned 57 calories.
Orienteering 3:32 [3] 0.53 km (6:40 / km)
Warm down:
L1 3:33
Burned 31 calories.
Total distance was about: 8.38 KM.
Total calories burned: 465 calories.
L1 3:33
Burned 31 calories.
Total distance was about: 8.38 KM.
Total calories burned: 465 calories.
Monday Sep 1, 2014 #
Core/Strength 25:00 [3]
Natasha's Russian rolls workout:
1:00 minute plank
1:00 minute hold
1:00 minute dead bugs
1:00 minute superman
1:00 minute Russian twists (Mason twists)
1:00 minute V-sits
1:00 minute hold with kick
1:00 minute side planks
1:00 minute opposite side planks
1:00 minute Russian twist with 10lbs
1:00 minute scissors
1:00 minute planks switch every 20 seconds
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute leg climb ups
1:00 minute leg raises
1:00 minute back raises
1:00 minute sit ups with 8lbs medicine ball
1:00 minute planks switch every 20 seconds
1:00 minute Russian twists
DONE!
5-10 minutes of stretching
1:00 minute plank
1:00 minute hold
1:00 minute dead bugs
1:00 minute superman
1:00 minute Russian twists (Mason twists)
1:00 minute V-sits
1:00 minute hold with kick
1:00 minute side planks
1:00 minute opposite side planks
1:00 minute Russian twist with 10lbs
1:00 minute scissors
1:00 minute planks switch every 20 seconds
1:00 minute Throw-ups with 10lbs medicine ball
1:00 minute leg climb ups
1:00 minute leg raises
1:00 minute back raises
1:00 minute sit ups with 8lbs medicine ball
1:00 minute planks switch every 20 seconds
1:00 minute Russian twists
DONE!
5-10 minutes of stretching