runLO: 3 miles. 25 min. because we are hitting the weights sO hard i've decided tO tOne back the running and dO mOre cross training. i think that this will be gOod fOr me in the lOng run. i dOn't think that i can last if i run 7-10 miles and lift hard every day. plus i'm in pretty bad running shape and it's cOld Outside. crOss training it is! 15 min hard On rOwing machine. 20 min On statiOnary bike. hill wOrkOut level 15.
the pump: cOre: friday's are cOre days meaning that we hit abs. back. and ass hard. mOst Of the cOre wOrk that we did tOday invOlved a swiss ball. Or ab ball. Or blue ball. whatever yOu want tO call it. here we gO. 3 x full bOdy pike. get in a pushup pOsitiOn with yOur shins resting On the ball. rOll the ball tOwards yOu with yOur feet. pushing yOur butt up tOwards the sky. it shOuld lOok like yOur fOlding yOurself in half Or piking. 3 x bOdy bridges. mOst Of yOu knOw hOw tO dO this One. lay On yOur back. prOp the bOttOm Of yOur feet against the ball. knees bent. and rOll yOur hips up. lifting yOur butt Off the grOund. 3 x rOll ups. these are kinda cOol. stand in frOnt Of the ball. spread yOur legs Open tO get a gOod base. place yOur palms On the ball and rOll dOwn tO yOur elbOws the back up intO yOur Original standing pOsitiOn. 3 x half pikes. we've dOne these befOre. push up pOsitiOn On ball. draw knees in tOwards chest. 3 x crOss mOuntain climbers. get dOwn in a push up pOsitiOn. bring One Of yOur knees fOrward tOwards yOur OppOsite arm. hOld it fOr a secOnd. nOw alternate. try tO get a gOod rhythm gOing. 3 x cOre balance. this is fun. basically what yOu're gOnna dO here is balance On the blue ball. yOu may want tO dO this clOse tO a wall until yOu get the hang Of it. place the ball in frOnt Of yOu and kneel On it. yOu shOuldn't be hOlding OntO anything. use yOur hips and abs tO stabilize. if yOu are cOmfOrtable. place bOth hands On the ball and lift One leg strait back. then alternate.
No comments:
Post a Comment