Double Session

The theme for the next couple of weeks is building a a solid FITNESS BASE.

I want to be ready and prepared to do any type of sport or physical activity, whether it be helping someone move heavy awkward objects all day long or play a pick up game of touch football on campus. I'm doing this by primarily focusing on the OXIDATIVE ENERGY SYSTEM through doing exercises that will build STABILITY and STRENGTH.

I did the following work out at the new YMCA in Middletown, OH. I was really impressed with their service and their facilities and would highly reccomend this place to be a homebase for working out for you and your friends and family.

Duration: 1 hour, 15 minutes

WARMUP
-forwards to backwards running
-active flexibility
-dynamic flexibility
-form running

Jump Rope
-100 jumps
-100 jumps with criss cross
-100 jumps forwards
-100 jumps backwards (rope moving forward body moving backwards)
-100 jumps backwards w/ criss cross

Core Circuit (through 3 times, 45 seconds of race between rounds)
1. Leg Lowering with single arm medicine ball hold (10 pounder) 10 each leg, moderate pace
2. Single Leg Squat w/ single arm medicine ball (4 pounder) raising, 10 each side, moderate pace
3. Bridge (hip extension)w/ long arm medicine ball (10 pounder) hold (engage the lats)

2 minute drill
(alternating athletic movement continuously every 15 seconds)

Mini Circuit (rest 45 seconds between rounds)
1. Squat, 135 pounds, 8 repititions, moderate continuous pace
2. Pull ups, up to 30 reps, moderate pace
With this circuit I set out to do 30 pull ups in total. So I would do 8 squats into doing however many pull ups I could do in a row. Then I would rest, then back into doing 8 squats, then however many more pullups I could do. If I could have done 30 reps in a row, I would have only done one round on the circuit. This is what the rounds looked like for me yesterday: 8 squats-10 pull ups-rest-8 squats-8 pull ups-rest-8 squats-5 pull ups-rest-8 squats-4 pull ups-rest-8 squats-3 pull ups.

2 minute drill

Mini Circuit 3 rounds (30 seconds of rest between rounds)
1. Machine Hamstring Curl, 30 pounds, 12 reps, slow continuous pace
2. Bench Press, 135 pounds, 10 reps, moderate continuous pace

2 minute drill

Lunge to curl to press
10 pound dumbbells. 12 reps each leg
walking lunge to curl to press, single arm, 20 total

Eliptical
go hard until 100 calories have been burned

Cool Down
-active flexibility
-gentle move through of various ranges of motion

This workout really made me sweat and made me really tired. I did the work out with my sweat shirt on. I think i really like working out with it on and my hood up!

Later in the evening I took a kick boxing class with two of my sisters at the YMCA in Maineville, OH. The instructor was very motivating and we had a lot of fun while doing some challenging moves and burning a lot of calories.