January 2011
Wed Jan 26:
- treadmill: walking 30 mins
- elliptical: 30 mins
- 35 min spin class
Thurs Jan 27:
- Treadmill: run 20 mins, walk 7 mins (3 km)
- elliptical: 10 mins
Fri Jan 28:
- Fitness test at gym: squats, plank and push-up attempts
Sat Jan 29:
- 5 mins warm up on bike
- 50 min resistance training circuit
- 10 min cool down and stretching
Mon Jan 31:
- 1 hr Body Pump class (weight lifting)
- 20 mins elliptical
February 2011
Thurs Feb 3:
- 1 hr body flow class (yoga/tai chi)
- 22 min treadmill. 2.92 km run
Fri Feb 4:
- 25 min treadmill 3.81 km run
- 20 min resistance machine circuit
Tues Feb 8:
- 5 km run (29 min)
Sun Feb 13:
- 20 min resistance training circuit
- 60 min spin class
- 30 min yoga sequence for back strength
Mon Feb 14:
- 20 min elliptical
- 30 crunches on ball
- core strength workout: Runner's world, feb 2011
- rotating knee lift with medicine ball (10 reps each side)
- wood chopper move with medicine ball (10 reps each side)
- big circle with medicine ball (10 reps, each side)
3 km run/walk (very strong wind and uphill route)
Feb 15-20:
- 60 min spin class
- 2, 1 hr yoga classes
- 11 km running (total)
- core strength workout: Runner's world, feb 2011
- rotating knee lift with medicine ball (10 reps each side)
- wood chopper move with medicine ball (10 reps each side)
- big circle with medicine ball (10 reps, each side)
Feb 21:
- 5 km run
