On Wednesday I walked to work, 0.6 miles, 12 mins, 65 cals, then went to the gym and did a good hour and a half session.
I started on the treadmill setting it at 2 minute intervals between 11.5 and 12.5 kph (7.1 – 7.8 mph). I set my ipod nike plus thing at 30 mins and aimed to go for 40 mins – or 5 miles. At 5 or 6 mins I was finding it a little hard to stay motivated, but at about 12 mins I was getting into the rhythm.. then I was asked by my mate to go to an abs class… sweating with a pulse of about 170… I was a little reluctant, but paused my ipod and hopped off for a 25 minute abs class. I did 2.76 k in the time I was on it.
We did about 12 or 15 different abs exercises in 25 minutes, then I hopped back on the treadmill for another 12 minutes. I finished off the run by donig a total of 5k in 25 minutes. Burned around 320 calories.
Then I went to do a 35 minute weights circuit. I did it a bit differently this time instead of doing 3 x 12 or whatever, I would do 1 x 12 for each exercise, then repeat them until I’d done the circuit 3 times. It felt a bit better to do it that way and I tried increasing the weight on the last circuit. (About 280 cals)
LATERAL RAISE – 3 X 12, 6KG, 6KG, 7KG
CUBAN PRESS – 3 X 12, 6KG, 6KG, 7KG
SINGLE LEG ALT ROW – 3 X 24, 9KG, 9KG, 10KG
SHRUGS – 3 X 12, 9 KG, 9KG, 10KG
TORNADO CHOP – 3 X 20, 9KG, 9KG, 10KG
GYM BALL ROW – 3 X 12, 6KG, 6KG, 7KG
GYM BALL SHOULDER PRESS – 3 X 12, 9KG, 9KG, 10KG
V SIT UP – 3 X 20 ( X 3 )
PRESS UP – 3 X 12
TOTAL cals for the day: 850.