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The Week in Workouts (1/16/12 – 1/22/12)

01/23/2012

Monday
AM Stationary Bike (Ride in the Park level 10) 45:00/12.8 miles, Upper Body Weights 15:00, Abs 15:00, Low Plank 1:15, High Plank 1:15
PM Snowshoe Hike 40:00/1.53 miles; Stationary Bike (level 4) 45:00/13.0 miles, Sit-ups w/3lb dumbbell x 100, Leg Extensions x 100, Side Leg Lifts each side x 50, Figure 8s x 100, In & Outs x 100, Low Plank 1:15

Tuesday
AM Stationary Bike (level 5) 40:00/11.00 miles, Bicep Curls x 100, Weighted Side Bends each side x 100, Dead Lifts x 100, Weighted Calf Raises x 100, Jumping Jacks x 100, Sit-ups w/3lb dumbbell x 100, Quad Lifts each leg x 100, Donkey Kicks each leg x 50, Low Plank 1:30
PM Stationary Bike (level 6) 40:00/11.5, Sit-ups w/3lb dumbbell x 100, Wide Grip Curls x 100, Jumping Jacks x 100, Reverse planks 2 x 0:60

Wednesday
AM Stationary Bike (level 6) 40:00/10.9 miles, Upper Body Weights 20:00, Weighted Side Bends each side x 50, Sit-ups w/3lb dumbbell x 100, Reverse Plank 0:60, High Plank 0:60
PM Rest

Thursday
AM Stationary Bike (Ride in the Park level 8) 40:00/10.8 miles, Weighted Stair Climb 2 x 0:60, Weighted Calf Raises x 50, Kettle Bell Sumo Dead Lifts x 50, Quad Lifts each leg x 50, Sit-ups w/3lb dumbbell x 100, Core Circuit x 2 (Low Plank 0:60, Downward Dog 0:60, Upward Dog 0:60, Superman 0:60, High Plank 0:60, Reverse Plank 0:60)
PM Deep Water Workout 59:00; Low Planks 2 x 0:60

Friday
AM Stationary Bike (Ride in the Park level 8) 60:00/16.3 miles, Kettle Bell Sumo Dead Lifts x 50, Weighted Calf Raises x 50, Hip Bridges x 50, Reverse Crunches x 50, In & Outs x 50, Bicycle Crunches x 50, High Plank 1:30, Tricep Dips x 50, Wall squat 1:15, Calf Raises x 50
PM Jillian Michaels’ No More Trouble Zones DVD 55:00, Low Plank 0:60, Sit-ups w/3lb dumbbell x 200

Saturday
AM Stationary Bike (Ride in the Park level 8) 60:00/16.8 miles, Jackie Warners’ Xtreme Timesaver Training 31:30, Low plank 0:60
PM Stationary Bike (level 3) 30:00/8.4 miles, Jackie Warner’s Xtreme Crunchless Abs 30:00

Sunday
AM Stationary Bike (level 5) 60:00/16.7 miles, Low Plank x 0:60
PM Rest

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