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Workin’ On My Fitness

After my healthy breakfast this morning…I planned out a good workout. Today, I was inspired by CrossFit. The CrossFit for today was:

MONDAY

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

I definitely wanted to incorporate running into today’s workout. After binging over the weekend, I needed to torch some serious cals. But I was also craving a good upper body workout. So today’s plan was:

Run 10 minutes-about 1.10 miles-97 calories

  • 21′s-12 lb., 3 sets of 15. For those of you who don’t know what 21′s are…they are a great bicep workout. Here’s a video explanation on 5 min. website on how to do them correctly.

Run 10 minutes

  • Tricep Kickbacks-10 lb., 3 sets 15. Here’s a video from livestrong.com on proper form when doing these on a bench (which is how I did them today). There are plenty of variations out there if you don’t have a bench.

Run 10 minutes

  • Pushups on swiss ball-2 sets of 12, 1 of 15. There are a couple ways to do a pushup on a swiss ball. Today, I started with my feet resting on the ball and my hands on the ground. Ridge Line Fitness has a very simple video explanation on this technique as well as placing your hands on the swiss ball and feet on the ground. Pretty challenging stuff!

Run 10 minutes

  • Shoulder Press- 12lbs, 3 sets of 15. Livestrong.com also has an example of the shoulder press. I’m not quite as buff as this chick, but you get the idea.

Finally, I ended my workout with 3 minutes of plank (1 minute, then a couple second rest) and bicycle crunches, 3 sets of 15. In total, I ran about 4.59 miles and burned around 400 calories.

You might be wondering how I know these details…I use the Nike Plus.

nike plus sensor

nike plus sensor

It tracks distance, calories, time, etc. Anything you might want to know whether you’re running for weight loss or training for a race. The whole kit (sensor for your shoe and for the ipod) costs around $30. The catch, of course, is that you have to be wearing Nike shoes and have an ipod. I’ve been using it now for a couple years and have no complaints so thank you Nike and Apple!

I hope I inspired some of you to head outside or hit the gym!

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