Greatness outside your comfort zone

"Great things never came out of comfort zones"
Unknown

Move outside your comfort zones in the workouts and your life this week!



Monday:

10 minute warm-up

20 rounds:
5 sit - ups
2 hindu push-ups
2 pull-ups

30 minute bike, row or eliptical - 5 minutes moderate 1 minute fast

Cool down / Stretch



Tuesday:

10 minute warm-up

6 rounds:
20 walking lunges
20 box step-ups - a challenging height
20 scissor kicks
400m run

Cool down / stretch



Wednesday:

60 minute yoga
or
Group training at my house - 8:30am



Thursday:

10 minute warm-up

Run:
1 mile easy
400m moderate
400m fast
400m easy
400m moderate
400m fast
400m moderate
1 mile easy

Cool down Stretch



Friday:

10 minute warm-up

10 rounds:
5 Bench press - a weight challenging but you can complete all 5 unbroken
5 bicep curls - a weight challenging but one you can complete all 5 unbroken
5 burpees
5 minute moderate bike row or elliptical

Cool down Stretch



Saturday:

5 - 10 mile run




Comments

  1. Half Dome to Half Marathon MomJune 18, 2018 at 9:50 PM

    I am still sore from Friday's pull ups, or in my case - fall downs. I have yet to be able to complete a single pull up but I do the assigned number of the down phase of the exercise as a flexed arm hang followed by a controlled down phase. One of these days I will manage to complete the up phase too.

    I don't know what the group workout is on Wednesday morning but I am sure it will be great. I hope you have a nice gathering.

    ReplyDelete
    Replies
    1. Strong JourneyJune 19, 2018 at 4:37 AM

      Do you have bands that you can do pull ups with? The "fall downs" you are doing will definitely strengthen you and you will eventually get a pull-up. Is there a Wednesday that you could possibly come to the group workout? If not a Wed then maybe I could meet you at your gym with a band to show you how to start progressing with that. Keep up the GREAT work!!!!!

      Delete
    2. Half Dome to Half Marathon MomJune 19, 2018 at 3:20 PM

      I do use a band but ... sheesh...I think I need a band of bands. I can't come this Wednesday since it is our last day of work/school. I might be able to join you next Wednesday. What time do you start and end? We leave for a trip that day but are somewhat flexible about what time we leave.

      Delete
    3. Strong JourneyJune 20, 2018 at 8:43 PM

      We start at 8:30 and end at around 10:00.

      Delete

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