10 mins on elliptical machine, random, level 12-14 warm up
3 sets of 10 reps of the below exercises:
Leg extensions at 42kg/92.5lbs
Wide stance DB squat 9kgs/40lbs
Walking DB lunges 7kgs/15.4lbs
Single leg DB dead lift at 12kg/26.4lbs
Lying leg curls at 30kgs/60lbs
Seated calf raise at 151kgs/333lbs
Then just for a little something extra we completed 3 lots of 12 air bikes for ab work.
HRM - 351 Kcal
For lunch I ate what I prepared on Sunday. It is so nice to come back to my desk, knowing that I am going to tuck into an awesome feed. By the time I am done with the gym I am usually STARVING.
This afternoon I didn't really feel motivated to do much work. We had some news throughout the day that pretty much destroyed everyone's motivation. The news didn't directly affect me, however the mood rubbed off and it was not a very productive afternoon.
I did however, manage to stay motivated enough to try out one of Zuzana's new Zwod's. I have been meaning to give her new workouts a try for some time now, as I don't really get the feel of the direction BodyRock.tv is going in. Maybe one day I will try their workouts, but for now, I needed Zuzana's familiar face and physique in my life :)
Here is the tutorial video:
I was puffing and panting through the last two rounds of this workout. It was awesome. Really simple and I found that I could get my groove on and just get on with it.
My time for this workout was 19.22. Please note, I am not able to complete proper pistol squats so I went as low as I could go and used a dining room chair to help with my balance. I was dripping with sweat after this and to use the words of Zuzana, I was totally wiped out. It was great. Bring on the next one! I have quite a few to catch up on so I am stoked to get amongst this.
For dinner I made myself a rather large protein smoothie. It was amazing and totally deserved. This one had one small frozen banana, ice, PHD diet whey powder, peanut butter, organic cocoa, flax seeds and a small spoon of agave nectar. Awesome combination :)
Have you guys been working out to the new BodyRock.Tv format or have you stuck with Zuzana?