Kristys Exercise Diary

[Kristy89]

Todays session..

Monday 23rd Feb
Work out time: 1 hr 20 min
Cals burnt: 720
Max Heart rate: 191

CARDIO
Warm up on bike.
5 minute cardio machine: Run on treadmill at speed 13
30 Fitball Ab crunches

4 minute cardio machine: X Trainer at level 13. Did 60 Calories.
30 Fitball Ab Crunches

3 x 1 minute sprints: Rower, Stair master and Versa Climber.

WEIGHTS (15 reps of each)
Seated Row (6kg)
Chest Press (10kg)
Pushups

CARDIO
5 minute cardio machine: Bike
30 Ab Crunches

4 minute cardio machine: Stepper
30 Ab Crunches

3 x 1 minute sprints: Treadmill level 15, X Trainer and Grinder

WEIGHTS (15 reps)
Medicine Ball Obliques
Bicep Curls (5 kilos)
Tricep Extensions (7.5kg)

I then finished off with a 10 minute run on the treadmill alternating every two minutes between speed 11 and speed 12.

[conscientia]

All I can say is WOW!

Hope I can reach that level of fitness someday

[Kristy89]

Lol im sure you will. Its mostly a mind thing.
I wasnt sure if that was good or not, so thanks, its made my day hehe. I definitely push myself though.

[Kristy89]

Tuesday 24th February

Work out time: 1 hour 7 minutes
Calories Burnt: 601


Warm up on bike
Cardio: 1km on X Trainer (500m forward, 500m backwards)

Weights/Resistance - 40 pushups, 2 x 20 chest press (10kg for first 20 and 7.5 kg for second 20)

Cardio: 1km on Treadmill at Speed 13

Weights/Resistance - 100 second prone brace, 100 second wall brace

Cardio: 1km on Treadmill at speed 12

Weights/Resistance - 30 walking lunges, 50 dumbell squats, 10 hammy curls

Cardio: 1km on Treadmill at speed 10.5 alternating between 1.5 and 2.5% incline

Cardio: X Trainer 1.2km.. 200m at level 12 and 100m at level 18 continued till 1.2km reached.

[Kristy89]

Friday 27th Feb


Session Time: 1 hour 20 min
Cals burnt: 801

Cardio
Started off with a 5km run on the treadmill at Speed 10
Then after a 1 or so minute rest I did another 1km (5 mins) at Speed 13

Weights/Resistance

30 pushups
2 x 15 chest press (10kg dumbells)
2 x 15 lat pull down

1 minute prone brace
1 minute wall squat
1 minute V hold

30 Bicep Curls (4kg dumbells)
30 tricep extensions (7.5kg)
30 shoulder press (5kg dumbells)

50 supermans
30 fitball DB squats (5kg)
2 x 8 heavy seated row

Cardio

10 minutes on the cross trainer - 5 mins medium pace at level 11 and 12 and then 5 minutes at slower pace at level 20