I added more iron into my diet yesterday and included an iron pill. I am feeling better today, but not great. Made it to the gym to workout at 6am.
Cardio Warm-up–walked on the treadmill for 12 minutes varing the speed (3.5-4.7) and incline (0 -10)
Butt, Legs and Thighs Power Workout
Dumbbell Bosu Squat 3 sets of 15 with 20 lb dumbbells
Leg Extension Machine 3 sets of 15 reps using 50 lbs
Incline Crunch 2 sets of 35 rep. (This is were it made me see black yesterday, so I was scared to do it today.)
Wall One-Leg Squat with ball 3 sets of 14 on each leg. I wasn’t able to get very low. Hopefully as the weeks go by I will get better and lower.
Ball Lunge 3 sets of 12 reps using 20 lb dumbbells. This ready starts to burn your buns toward the end of the set.
Incline Bench Ball extensions 3 sets of 25 reps (I felt my abs almost right away. The week break is showing in my muscle recovery.)
Side Lying Leg Raise with Weight 3 sets of 20 on each leg with 25 lb weight
One Leg Butt/Ball press 3 sets of 10 (This seemed to work my core and calves.)
Side Lying outer Raise 3 sets of 20 reps using 25 lb weight.
I should have done Bosu Ball lateral crunches too, but I was scared to do something with too much head movement today. Will do it next time around.
Stretched and cooled down on the treadmill.
It took me 1 hour and 30 minutes and I burned 610 calories.
Great job, keep up the good work. One thing you should consider is not only the calories burned during your workout , but the calories burned for the 24 hrs after the workout. This is known as the resting metabolic rate and is actually more important when it comes to weight loss. For example, I did 10, 30 yard sprints the other day it took about 14 min. and burned about 180-200 calories. Nothing extravagant, but in the next 5-6 hrs I burned 800 calories while just standing around at work. The pay off is in the recovery. You should look into more interval type workouts (this incorp. strength training and/or run/agility work). I think this will give you what you are looking for at this point and add some variety. Feel free to check out my blog at http://www.chriskolba.wordpress.com for some health and fitness info. Hope it helps!
Get Strong! Stay Strong!
Chris