02/04/2011
5K TREADMILL (MINI-SPRINTS)--->
0-0.5m @ 6.5
0.5-1m @ 7.0
1-1.4m @ 7.5
alt. tenths (7.5 + 9.5) to 2m
2-2.5m @ 7.0
alt. tenths (8 + 10) to 3.11m
* should have 6 sprints by end
02/09/2011
KILLER ABS--->
50 alt. leg crunches (legs bent +up; hands behind ears)
50 alt. leg, BICYCLE crunches
20 leg lifts
30 toe touches
repeat leg lifts + toe touches
25 alt. leg, BICYCLE crunches (with 4lb med. ball)
*med. ball behind head, around leg and back behind head
25 crunchy frogs (check: YouTube)
repeat med. ball crunches + crunchy frogs
3x20 secs., v-sit up with 4lb med. ball btwn feet.
*stretch
02/12/2011
SKIP + CYCLE--->
5 min. bike (resist. 6) @ 12mph
1 min jump rope
5 min. bike (resist. 8) @ 15mph
2 min jump rope
5 min. bike (resist. 12) @ 10mph
3 min jump rope
5 min. bike (resist. 5) @ 20mph
4 min jump rope
5 min. bike (resist. 10) @ 15mph
10 min. bike (resist. 5) @ 15mph
02/18/2011
HUBBIE TREADMILL RUN--->
1min @ 6.5mph
1min @ 7mph
1min @ 7.5mph
1min @ 9mph
2min @ 6.5mph
2min @ 7mph
2min @ 7.5mph
2min @ 9mph
*repeat x 2; total=36min (record mileage)
I WILL HATE STAIRS--->
10 kettlebell swaps
*(R hand, squat, pass KB through legs, grab w/L hand)
25/leg: single leg squats (with weight)
25/leg: super-skaters (check YouTube)
10 kettlebell swaps
25/leg single leg side-to-side squats (with weight)
*(Rside squat, middle, Lside squat)
02/24/2011
SPRINTS--->
*with a partner; break is partner's turn
*find a soccer or football field
2 x keeper crease or 5 yrd. line
3 x 18 yrd. box or 20 yrd. line
2 x half line or 50 yrd. line
*repeat
07/01/2011
CANADA DAY TREADMILL RUN--->
**first, pick a walk, run and sprint speed
2 minutes @ 4.0 (fast walk)
2 minutes @ 7.0 (run)
1 minute @ 9.0 (sprint)
*5min cycles for time or distance
07/19/2011
PREGNANCY SHUFFLE--->
*first find a half mile loop
1/2 loop walk
1/2 loop jog
100 meter lunging squats (approx 20)
*repeat 6 times = 5K/3M
