Here's what my workouts at RU typically looks like, with several variations:
10 minute warm up on recumbent bike
4 sets each of:
*Barbell squats 10 reps, 65#
*Lunge matrix with two 25 pound dumbbells, equaling something like 50 lunges total
*Jumps - onto an 12 inch high cushy form X 15 reps
*Step ups - onto an 18 inch high cushy form X 15 reps
Then one set each of:
*Hip drive lunges with am 8 pound weighted ball, two different foot stances, 20 total
*Jump lunges matrix X 5
*Step down lunges, from a 6 inch step X 10
*Ab dolly - 5 sets, W formation.
I feel like I'm missing something, even though what I posted looks like plenty.
I thought I was done after the fourth round of that first set of exercises, but I pounded those exercises out with time to spare, so he threw me a few more.
I felt better yesterday, too.
I asked B to suggest a workout at home so it coincides with what I'm doing at RU. The idea is to not go into overkill. I have a pretty good grasp of what I should be doing at home, however, sometimes he'll throw in something that I've pounded out the day before, like abs. I'm hoping we'll get more into that next week.
Activity: Run - Treadmill
Date: 06/18/09 10:00 AM
Distance: 3.00 miles
Speed: 5.6 mph
Pace: 10' 40 min/mile
HIIT on the gym treadmill. Lowest points at 4.0 mph, highest point at 8.0 mph. I felt like tossing my cookies when I was done. I guess I'm still not completely over what ever made me feel crummy last weekend.
Fit But You Know It - The Streets