After taking Saturday completely off ( gasp!!) I made it to the gym today. It has been while since I was able to get on a cardio machine! It was fun. I also lifted weights today. BEEFCAKE!! I always remember why I love lifting when I am away from it ( away from a group exercise setting…)
Cardio- Treadmill 5 minute walking warm up.
1 minute ~ incline 5% speed 5.o mph
1 minute ~ incline 2% speed 6.0 mph
Repeat working phase for desired time ( I did it today 8 times)
5 minute Cool down with 0% incline slow jog or run for speed.
I did not cool down on the treadmill since I was not done with my whole workout.
Upper Body Super Set Circuits
Super set=When you perform a set of a particular exercise, then move on to another one with no rest.
I did 3 sets of 10 with 45 seconds rest between super sets. At first, I thought I was easing into lifting with choosing lighter weights, but by the end of set 2 I was glad I went as light as I did!
Dumbbell Bench Press ( 20# DB’s)
Triceps Dips ( body weight)
Biceps Curls ( 12# DB’s)
1 Arm Rows ( 20# DB)
Shoulder Flyes (8# DB’s)
Cardio Hill climb on program on Cross Trainer 20 minutes. I was reading a magazine, and did not pay attention to the actual workout graph display. I know it was fairly difficult, but not too bad! 😉
When I arrived home I noticed we had nothing to eat. Well, nothing I wanted to make quickly anyway. I decided on a protein shake for quick recovery.
6 oz. Coconut Milk
Pumpkin Puree….just dump some in the blender
1 scoop of chocolate flavored Muscle Milk light protein powder
1 squirt of Agave nectar
1 pinch of xanthan gum – I used more than a pinch and had to use a spoon to eat my shake! 🙂
Most people add ice to their shake’s…..me? Well, I tend to forget and I rather enjoy a nice warm protein shake. Really, its good.