Day 136 - Core Essentials
Tonight was a really grueling and challenging workout but I felt we were up to the challenge. We started out with cardio - I did 26 minutes at 6.5 elevation and 3.0 mph. Ending heart rate was at 133 which is a bit better than Monday's cardio time.
After warming up, Mel informed us that we were going to go for a Core routine as that is one of the things that I was looking for now that I know how powerful this is for us. We were not on the ball but for 1 routine but it was still all good.
Our program tonight started with Ball Squat Twists and Jack Hammer ball twists (2 sets). We then did some ab crunches and Russian twists (2 sets). Next it was the plank (arrr matey) and plank rolls. I had a real tough challenge with the plank rolls but made it 2 times. We then did some jackknifes (15 each side) and then completed our workout with stairs. Mel threw in alternating calf raises between steps so we would walk up 2 stairs and then 1 calf raise, 2 more steps and then 2 calf raises and so on. We alternated this with 2 step stair walks and we did 2 sets. We did some extra stretching out of the calves so that we could recover quicker.
I did another 18 minutes (15 min. + 3 min. on cool down) of cardio and called it a night. This weekend, we are off to Sedona for a church retreat so our next workout with Mel is next Monday at 6:30. It will be reprogram night and I can post our results.
Peace!
Jerry
After warming up, Mel informed us that we were going to go for a Core routine as that is one of the things that I was looking for now that I know how powerful this is for us. We were not on the ball but for 1 routine but it was still all good.
Our program tonight started with Ball Squat Twists and Jack Hammer ball twists (2 sets). We then did some ab crunches and Russian twists (2 sets). Next it was the plank (arrr matey) and plank rolls. I had a real tough challenge with the plank rolls but made it 2 times. We then did some jackknifes (15 each side) and then completed our workout with stairs. Mel threw in alternating calf raises between steps so we would walk up 2 stairs and then 1 calf raise, 2 more steps and then 2 calf raises and so on. We alternated this with 2 step stair walks and we did 2 sets. We did some extra stretching out of the calves so that we could recover quicker.
I did another 18 minutes (15 min. + 3 min. on cool down) of cardio and called it a night. This weekend, we are off to Sedona for a church retreat so our next workout with Mel is next Monday at 6:30. It will be reprogram night and I can post our results.
Peace!
Jerry
posted by Jerry van West at
8:45 PM
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