Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8
The Key to your Motivation is to Encourage others!
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
Monday is almost done and I had a PRODUCTIVE one!!
My workout was a quickie, but effective one:
Chest/Tris/ABS and intervals run
warm up r-bike 5 mins
Chest press- 3 sets for warm up
Ab machine- 2 sets
knee ups on bench
2 sets of 30
bench tricep dips
2sets of 10
Incline plate loaded chest press
Knee ups on roman chair
Ball crunches- on big set of several varieties
Overhead tricep extensions
Tricep kick backs
Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph
We just got done watching “Confessions of a Shopaholic” as a family~ fun movie~!!!
hope your Monday was as productive as mine!!
have a great one!!