Katy Learns Strength

workout: 

workout: cadio/legs

elliptical: 2.2 miles, 30 minutes (short intervals, 2 minutes each, alt 4c/1r & 10c/8r)

workout: cardio/legs

elliptical, 2 miles, 26:50 (long intervals: 4 minutes each, alt 4c/1r & 10c/8r)

2 trail rides, 3 hours each 

SETS

jab-cross-upper 20/0e  20/0e  20/0e curl 10/8 11/8 10/8 reverse curl 10/8 8/8 10/8 tricep pulldown 10/30 10/30 10/30 machine press 10/30 12/30 15/40

jab-cross-upper 10/5e tricep pulldown 10/30 machine press 15/40 machine butterfly 8/40 knee lifts 5

reverse crunches 25 side-to-side squats 10e air bike 20 30 shoulder stand 15s

STRETCHes

Today’s workout.

No sets, just the elliptical and some knee lifts.

Elliptical: 2 miles, 27:08 minutes [intervals 1-8 resistance, 2 minutes each interval, crossramp @ 4]; cool down CR 10, Resist 1, 5 minutes, ~.38 miles

knee lifts 5

Today’s workout:

SETS (weight/reps e=each side)

Today’s workout...ish

I needed a light day. My body was stiff, so I stretched for about 20 minutes, included some yoga and tai chi in my stretching, then walked on the elliptical for 15 minutes (did 1 mile at 1 resistance), and stretched for another 20 minutes. 

Today’s workout: shoulders, legs, abs

Warm up: stretching

Sets (number/weight)

1. front & side deltoid raises 8/8 10/5 10/5     squats 10 10 10      raised plank 10s 10s 10s

2. barbell rear delt row 10/10 12/10 15/10     squats 10 10 10      low plank 10s 10s 10s

3. punch set: 10 jabs each side, 10 crosses each side, 10 uppercuts each side     side lunges 10 each side     hanging knee lifts 8

4.  punch set: 10 jabs each side, 10 crosses each side, 10 uppercuts each side      side lunges 10 each side

Today’s workout: biceps, triceps, abs

Warm up elliptical 10 minutes, 3/4 mile, intervals 1&8 every 2 minutes

Sets (number/weight)

1. Curls 10/8 10/8 12/8     Tricep kickbacks 10/5 10/8 10/8     Raised plank 10s 10s 10s (seconds)

2. Reverse Curls 10/8 12/8 15/8     Tricep machine pulldowns 10/30 12/30 12/30     Raised plank 10s 12s 12s

3. Jabs alternating 20/5 20/5     Crosses alternating 20/5 20/5     Uppercuts alternating 20/5 20/5

Today’s workout: shoulders

Warm up elliptical 5 minutes, unknown distance (it was the low tech sort)

SETS (number/weight)

1. deltoid raises, alternating front and sides 10/5 15/5 15/5     reverse flyes, both sides 10/5 10/5 10/5

2. jabs, alternating 10/5 15/5 15/5     crosses, alternating  10/5 15/5 15/5     uppercuts, alternating  10/5 15/5 15/5