survived my workout

Only one more day in the work week left and it is a rest day. I swear that was all that got me through today. I managed to pull off a decent workout and not confess my fatigue or sore throat to my trainer but I definitely didn’t bring it.  It is amazing how you can do a workout at 60% or at 100% and have a completely different experience. Ahh well, I sweated, I did sprints, and I am sure I got stronger.  I am going to bed early tonight, and sleeping in tomorrow.

Warm up:

• Weighted Exercise ball, jump squats – 10
• Weighted Exercise ball jump squats on one leg, 10 each leg
• Medicine Ball Throws, Chest to Chest for 1 minute
• Medicine Ball Throws, Chest to Chest, when you catch the ball do a squat, holding the ball out pivot inward towards your back leg, working your obliques, get up from your lunge and throw the ball. 1 minute each side.
• Medicine Ball Throws, Chest to Chest to a side lunge, throw mostly from your lunging side. 1 minute each side.

Boxing 5 minutes.

Set #1 (x 2):

• Lie on your back, one foot on the bosu, knees bent. Extend other leg up straight, parallel to the other leg. Keep your hips high. Hold 30 seconds, switch legs.
• Wearing a 20 lb weight vest: One legged lunges using TRX. 10 each side
• Wearing a 20 lb weight vest do 10 jumping lunges
• Wearing a 20 lb weight vest, do a squat to shoulder raise holding 15lb weights.  ~10 reps
• 2 sets running sprints, being dragged

Set #2:

• Pull-ups on the TRX, 10
• Spiderman Push ups on an upside  bosu. 10
• Doing a bride on the medicine bal, hips high, make sure your neck is supported. 15lb weights in each hand, raise arms high, palms facing in, and bring down to 90 degrees to work your triceps.  ~12
• Biceps on the TRX, 10

Core work including:

• lower back, supermans
• side plank, 45 seconds each side
• 1 minute plank, 30 seconds right hand left leg raised, then switch.

So ready for bed!

healthy meal idea of the day:

Latin-American French lentil salad