15 min bike warm up
medicine ball stretch
1 min balance on all fours on swiss ball with single leg raise
1 min swiss ball hand walk caterpillar
bosu ball square jump 6 laps
3 x 8 pushups on with hands and feet on own bosu
3 x 8 each side kettlebell press with ~ 10 lb
3 x 4 straight arm raises with ~3lb ball
4 x 8 standing tricep curl on the cable machine with ~15lb
4 x 8 bicep curl w/~15lb dumbell
15 min bike cool down
feels good to start working the shoulder. pushups!
1.5 mi warm up on bike
caterpillar walk on swiss ball
balance sitting on ball
quick intervals of the following for 45 min
12 x flat bench leg raises
8x each side reverse wood chop
30 seconds sprint with hard resistance on the stationary bike (ouch)
set of 8 on the vasa trainer
rest 60 seconds, repeat. The first round is easy, but by the end of the 40 min, I was failing at all of the exercises.
stretch groin, hamstrings for 15 min.
10 mile easy pace warmup bikeride (brrr. cold here in san fran today)
wall illiotibial movement (10x each side):
12 stomach scoops on swiss ball
3 lat/back arm circles (each arm) with hips on swiss ball
30 second balance on all four on swiss ball
12 swiss ball full extension stomach crunches (ouch)
10 min groin, hamstring stretch
5 min cool down bike ride home
the first set of crunches were a breeze. the fourth set, torture.
1.5 mile warm up to moderate jog
4 bosu square jump (forward, side, back, side) x 6 or so
12 bosu obstacle course (think mogul skiing) as fast as possible for about 5 min with a few breaks
stack 2 bosu and do one legged squats (ouch) about 2 min
One-arm kettlebell snatch @ ~20lbs 20 x 4 (each side. much lighter on injured left shoulder)
(that's not me in the pics. just found on google!)
one arm kettlebell jacknife @ ~20lbs x 5 x 4 (each side. much lighter on injured left shoulder)
lunges about 1 min
Cable Twist @ about 30 lbs 20 x 2 -- don't kow how to describe this one and can't find a picture....will work on it, but an ab/core workout
inplace lunges on benches about 1 min
15 min stretch hips, hamstring ... ouch.
walk 1.5 miles home
1.5 mile warm up to medium run
1 hour stretching: hips, groin, chest, shoulder, hamstring, hamstring, hamstring. Quads, glutes, calf.
1.5 mile cool down run
tomorrow is a rest day.
Ok, this would be alot more fun for me if some of you would post your workouts too!
1.5mi warm up to moderate jog
10 min stretch groin, ham, quad, calf, glute
2 min stretch with medicine ball
2 min lunges
10 leg raises on bench
10 x 4 @ ~20lbs cable twist (tried to find a picture, but no joy)
4 sets of the following
40 seconds plank to 20 seconds pushups
12 bicep curls with 20lbs each arm
12 side lateral arm raises with like 2 1/2 lbs per arm (just to get my injured shoulder moving)
4 x 1 min wind sprint intervals on the stationary bike
1.5 mi. cool down jog
shoulder feeling good enough that i biked to work for first time in six weeks. ya!
Achilles tendon is bothering me a bit, so no warm up jog today. Drove to the gym (radical).
10 min ham, quad, calf and groin stretch
10 min balance on ball. First on all fours and then sinle leg raises.
5 min lunges forward accross room and then backward
4x8 reverse woodchopper @ 17.5 lbs
4x8 deadlift with ~70lbs
5 min stretch hamstrings
1 set of 30 deadlift with ~50lb (non-stop without touching down).
Shoulder is getting much much better. Should be back in the water in a couple weeks :w00t: