My wife and I made it out tonight on a date. It had been a while b/c of busy schedules or something so it was good to get out. We went to Applebee's and to the movies and watched The Bounty Hunter.
I was craving some shrimp (and really don't know nutritional value of shrimp) so I got the Grilled Shrimp & Citrus rice. Yeah...Citrus + Rice = gross. I got some cole slaw instead of the citrus rice. The rice had mandarin oranges, pineapple, and something else...did I say gross yet? Overall, besides the rice, the meal was good. I took a picture but I don't have my phone near me so we'll go without right now. The shrimp hit the spot.
The movie was pretty funny. I love going into movies having no idea of what is about and being pleasantly surprised. I had a small popcorn there (no butter) and a water.
It was a good date and was fun to get out with my wife. The weather was great today and now they are expecting snow tomorrow. Ahh.
Friday
Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – V-Situps (http://www.youtube.com/watch?v=rRMl9YS7si4)
· Level 1 = 3 sets of 8 reps (1 rep equals one situps)
· Level 2 = 3 sets of 10 reps (1 rep equals one situps)
· Level 3 = 3 sets of 12 reps (1 rep equals one situps)
Exercise 2 – Side Plank (http://www.youtube.com/watch?v=Tm1QxM9lehY)
· Level 1 = 2 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 2 = 3 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 3 = 3 sets of 30 sec hold (one set equals one 30 sec hold)
Exercise 3 – Sumo Squats (http://www.youtube.com/watch?v=jbA8akeUmpo)
· Level 1 = 3 sets of 8 seconds (one rep equals 1 squat)
· Level 2 = 3 sets of 12 seconds (one rep equals 1 squat)
· Level 3 = 3 sets of 15 seconds (one rep equals 1 squat)
Exercises 4 – Alternating Superman Arm/Leg Lifts (http://www.youtube.com/watch?v=F2vQB09nggs)
· Level 1 = 2 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 2 = 3 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 3 = 3 sets of 12 reps per side. (1 rep equals one arm & leg lift)
Exercise 5 – Explosive Pushups (http://www.youtube.com/watch?v=R7ZfwgZJMMc)
· Level 1 = 2 sets of 10 (one rep equals 1 pushup)
· Level 2 = 3 sets of 8 (one rep equals 1 pushup)
· Level 3 = 3 sets of 10 (one rep equals 1 pushup)
Exercise 6 – Side Lying Leg Raises (http://www.youtube.com/watch?v=CWiY9a6rPcU)
· Level 1 = 3 sets of 8 per leg (one rep equals one leg raise)
· Level 2 = 3 sets of 10 per leg (one rep equals one leg raise)
· Level 3 = 3 sets of 12 per leg (one rep equals one leg raise)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – V-Situps (http://www.youtube.com/watch?v=rRMl9YS7si4)
· Level 1 = 3 sets of 8 reps (1 rep equals one situps)
· Level 2 = 3 sets of 10 reps (1 rep equals one situps)
· Level 3 = 3 sets of 12 reps (1 rep equals one situps)
Exercise 2 – Side Plank (http://www.youtube.com/watch?v=Tm1QxM9lehY)
· Level 1 = 2 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 2 = 3 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 3 = 3 sets of 30 sec hold (one set equals one 30 sec hold)
Exercise 3 – Sumo Squats (http://www.youtube.com/watch?v=jbA8akeUmpo)
· Level 1 = 3 sets of 8 seconds (one rep equals 1 squat)
· Level 2 = 3 sets of 12 seconds (one rep equals 1 squat)
· Level 3 = 3 sets of 15 seconds (one rep equals 1 squat)
Exercises 4 – Alternating Superman Arm/Leg Lifts (http://www.youtube.com/watch?v=F2vQB09nggs)
· Level 1 = 2 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 2 = 3 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 3 = 3 sets of 12 reps per side. (1 rep equals one arm & leg lift)
Exercise 5 – Explosive Pushups (http://www.youtube.com/watch?v=R7ZfwgZJMMc)
· Level 1 = 2 sets of 10 (one rep equals 1 pushup)
· Level 2 = 3 sets of 8 (one rep equals 1 pushup)
· Level 3 = 3 sets of 10 (one rep equals 1 pushup)
Exercise 6 – Side Lying Leg Raises (http://www.youtube.com/watch?v=CWiY9a6rPcU)
· Level 1 = 3 sets of 8 per leg (one rep equals one leg raise)
· Level 2 = 3 sets of 10 per leg (one rep equals one leg raise)
· Level 3 = 3 sets of 12 per leg (one rep equals one leg raise)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
I am off to get the workout done. I will be watching some of this awesome tournament! There have been so many good games so far. Mizzou won today just so you all know.
What is the One Thing you are most looking forward too once your goal is hit?
What is the One Thing you are most looking forward too once your goal is hit?
