Another pretty good workout this morning. I wanted to up the intensity with this workout today to see how high I could get my max heart rate to and challenge my self a bit. While using my Polar monitor, it conked out on me during the second set. I must have inadvertantly hit the stop button. I know how I did it when i bend my wrist to far. A glitch with this model of watch.
Any how, by doing this, it messed up the tracking of my results today. So what I did is I decided to track my ABS workout by itself today. Why not? I wanted to see how intense this workout is. And since I was willing to put in a level 10 effort, then it’d be cool to see what results I would produce.
10 Minute Trainer ABS workout
Date: March 25nd , 2009
Start time: 8:20 am Abs Workout Duration: 12:40
Calories Burned: 120 Fat Calories: 60%
Max. HR: 138 bpm // 64% my max Heart rate
“An ABS workout that can keep your HR this high is a keeper”
Avg. HR: 122 bpm // 57% my max HR.
Exercise time in zone of (103 – 118): 3:40 minutes
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MY PRE-PLANNED 5 MEALS
MEAL 1 – 8:30 am - Anator P70 with BCAA’s added.
MEAL 2 – 10:30 am - (4) Pine apple slices with (1) green pepper
MEAL 3 – 12:30 pm- Greek salad (1/2 large cucumber, (1) tomatoe, feta cheese, (6) large green olives, (4) black olives
MEAL 4 – 2:30 pm - (2) Packages instant oatmeal with 1/2 cup blueberries and (1) whole apple.
MEAL 5 – 5:30 pm - Rotisserie chicken (small) w/ Cucumbers
MEAL 6 – 7:30 PM - 1.5 cups Mini Wheat cereal with 2% milk
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2:00 – 0:00 Warm-Up (I’d reccomend)
10:00 – 9:00 3 x 5 Chest Press
9:00 – 8:00 Lunging Lawn Mower
8:00 – 7:00 3 Level Shoulder Fly’s
7:00 – 6:00 Crazy Eights
6:00 – 5:00 Kick back / Throw combo
5:00 – 4:00 Incline / Decline Chest press
4:00 – 3:00 High / Low Lat Row
3:00 – 2:00 Shoulder Fly / Chest Press combo
2:00 – 1:00 Police Curls
1:00 – 0:00 One-arm Tricep Extension
2:00 – 0:00 Cool down (i’d reccomend)
“start strong, finish stronger”
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CARDIO CORE – 10 MOVEMENTS / 10 MINUTES
2:00 - 0:00 Warm-up (RECCOMENDED)
10:00 – 9:00 CRESCENT PRESS (WITH USE OF RESISTANCE BELT)
9:00 – 8:00 OBLIQUE HOP SQUAT
8:00 – 7:00 TOWEL HOP SQUAT
7:00 – 6:00 THE BELLA TWIST
6:00 – 5:00 TWISTING SPRINTER
5:00 – 4:00 SPEED SKATER
4:00 – 3:00 LOADING DOCK (4 THE WAREHOUSE GUYS)
3:00 – 2:00 TRAVELING BODY BLOWS
2:00 – 1:00 ARC TWIST
1:00 – 0:00 REACHING SKATER
2:00 -0:00 COOL DOWN (RECCOMENDED)
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10 Minute “ABS” workouts 20 movements / 10 minutes.
2:00 - 0:00 Warm-up (recommended)
10:00 – 9:30 Cross Crunch
9:30 – 9:00 Bridge Crunch
9:00 – 8:30 Iso Bike
8:30 – 8:00 Speed Bike
8:00 – 7:30 Golden Gate
7:30 – 7:00 Side arm “O” crunch
7:00 – 6:30 Switch sides – Side arm “O” crunch
6:30 – 6:00 Hip lift kick
6:00 – 5:30 Switch sides – Hip lift kick
5:30 – 5:00 Plank “O” crunch
5:00 – 4:30 3-point Plank Crunch
4:30 – 4:00 Switch Sides – 3-point Plank Crunch
4:00 – 3:30 Lolasana
3:30 – 3:00 the Dawn
3:00 – 2:30 Mountain Climber
2:30 – 2:00 Superman Crunch
2:00 – 1:30 Tic-Toc-Lift
1:30 – 1:00 Peek-a-Boo
1:00 - 0:30 Scissor Crunch
0:30 – 0:00 Scissor Lift.
2:00 - 0:00 Cool-Down (recommended)
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TOMORROWS WORKOUT IS
2 MINUES – WARMUP
10 MINUTES - CARDIO
10 MINUTES – ABS
10 MINUTES - LOWER BODY
2 MINUTES COOL DOWN
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