Saturday, November 23, 2008
AM Bonus Cardio x 52 minutes; I took my 2 German Shepherds for a long and really unorganized walk at about 0800 in the morning, it was super brisk out, about 40 degrees; my 16 month old female GSD is ok, but super hyper and the little 4 1/2 month old male GSD is a lunatic, still afraid of cars and birds and the wind; was surely cardio work though. Heart rate was up above 120 the entire time, so for me, lower intensity cardio but better than nothing. Love my new HR monitor watch.
Had to do work out at home for unmentionable reasons. I always hate this, feels like doing practically nothing, but I know its effective.
Jump-rope x 10m for warm up, dogs think I am insane and bark at me every few minutes
Squats, arms overhead, to paralell, no weight on any of this
4 sets 25 reps
Alternating lunges, arms overhead
4 sets 20 per leg
Prone on fitball, unilateral glute/ham raise
4 sets 20 per leg
5m jump-rope interval
Standing front kick
2 sets 25 non-stop per leg
Standing rear/back kick
2 sets 25 non-stop per leg
5m jump rope interval
Push ups, regulation, no girlie
4 sets 15 reps
*No abs/crunches at all; still protecting my lower back, will try to add in some ab work tomorrow
5m jump rope interval
