After talking with the trainer on Monday, he recommended doing cardio each day and not just putting it on it's secluded days. So I searched online for a new workout. I was really wanting a 4 day split workout, but they are all geared toward boys and making mass amounts of muscle. I did find this 2 day workout. Which I actually did day one. I was thinking of doing it 4 days a week instead of the recommended two... but after day one I can tell i will only be able to do it 2 days a week and I'll just swim or do cardio only in between.
It was a LONG workout...
1 hr 38.54 minutes
Calories: 830
Max HR: 182
Avg HR: 148
I liked how it had the cardio mixed in. Here is what I did:
Situps using a medicine ball - 50 reps
Oblique crunches - 30 on each side
wide stance lunges holding 12.5lb dumbbells - 30 each leg
5 minutes on the treadmill at 6.0 speed
preacher curls with 7.5lbs in each hand - 30 reps
seated calf raises with 15 lbs - 30 reps
Jumping lunches - 30 each legs (OUCH!)
5 minutes on the elliptical [NOT holding the arm rails]
shoulder press machine, weight at 10 per arm (I think) - 30 reps
Triceps Machine (low weight because i knew I had to do them 30 times, I want to do more next time) - 30 reps
seated leg curl - 30 reps
5 minutes treadmill at 5.5 speed
Inner leg machine - 30 reps
Assisted pull ups - 30 reps
Lunges (AGAIN!) - 30 each leg
5 minutes elliptical
hanging leg raises - 30 reps
Imaginary jump rope - 1.5 minutes
smith machine hanging pull ups - 30 reps
5 minutes treadmill at 5.5 speed
mountain climbers - 30 each leg
pushups - 30 reps (about 15 of them were 'girly' ones)
outer leg raises - 30 each leg [yikes my legs were BURNING at this point!]
Butt kicks (no weight since I didn't have any) - 50 each leg.
It was quite the full body workout. I think I'll do this for two weeks, then maybe go back to my Jillian Michael's making the cut workout i did a few years ago (it's the bomb!)
Now we're about to each lunch then head over for a swim a little later this snowy afternoon!
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