So on SUNDAY, I had plans to really work on my ASS ... because all of the running just makes it TINY!! Buuuuut, before I could start my LEG and Booty work... I popped on the treadmill. Lately, I've been LOVING my runs, and not wanting to get off the treadmill AT ALL!! So, with the intention of maybe running a warm-up mile or 2, I ended up running 4 miles in 34 minutes, averaging a 7.0 pace for my run (that was including 2minutes of warming up at 4.5-6.0, and some inclines and running backwards!) I was SWEATY beyond belief! After my run, I did some circuits:
circuit 1:
Manmakers (3x5reps, 10lbs)
Mountain climbers (30)
Leg Press (3x12 reps, 135lbs)
Lat raise (3x12 reps, 7.5s)
Circuit 2:
Frontal Raise (3x12 reps, 7.5s)
Reverse Flys (3x12 reps, 7.5s,10s)
Deadlifts (3x12 reps, 60lbs)
Bent over row (3x8 reps, 60lbs)
Circuit 3: (12/10/8reps)
Tricep pull down (30/40/50lbs)
High rope face pull (35/42.5/50lbs)
Circuit 4: 3 sets 10 reps w/10pulses after each set
Glute raises on swiss ball
Hamstring curls on swiss ball
Stiff legged glute raises on swiss ball
Circuit 5: 2 sets 25 reps
Toe touches w/12lb ball, squeezing pilates ring between ankles
Russian twist w/12lb ball
plank walks, feet on medicine ball
Did about 3-4 minutes more of strictly ab work and obliques
Stretched
Foam Rolled
Done ! Burned close to 700 calories!! SICKENING! JUST what I needed to start the week off RIGHT !
Remember to RE-FUEL after you workout like that!! (IF YOU DO...lol)
xoxo
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