Monday, 8 April 2013

Monday Upper Body Circuit Round 2

Happy Monday!


Man, it was so hard to get out of bed this morning.  Not sure why – considering I was in bed and sleeping all before 11.30 pm Friday night, Saturday night and Sunday night.  Guess who is 30?  THIS CHICK!!  I really needed a good weekend of relaxing and that’s what I got.  I even got out for a run on Saturday in the SUN!  Wowsers.  It put me in such a great mood. 

Anyway – today's workout was the arms circuit I posted last week.  As I mentioned, I upped my weights a bit and tried to push through this workout as quickly as possible. 

Monday morning WOD

Cardio Treadmill 20 mins:
1 min walking at 6.5, incline 2
1 min running at 8, 10, 12, 13, incline 2

Then complete two rounds of the below circuit.  No rest.  20 reps of each exercise.

10 burpees before each set (I added this today just for sh*ts & giggles)
Dumbbell bench press:  8kg for each of the 4 sets
One arm dumbbell row:  10kg for each of the 4 sets
Military press:  8kg first set, 7kg each set after
Dumbbell bicep curl:  8kg first set, 7kg each set after
Tricep kickback:  6kg first set, 5kg each set after

No breaks in between sets! Keep the intensity going and push through the reps for a good burn.

10min cardio intervals on the treadmill:
5 mins jogging at 9.5, incline 2
5 mins TABATA with sprints at 14, incline 2

Repeat the above weights circuit two more times.

This morning I burnt 700Kcal in just under an hour – all before 8.30am.  How’s that for a great start to a Monday!?
I am really serious about pushing myself with the training for the next few weeks.  Summer is just around the corner and I have all these really cute little dresses and crop tops that I am DYING to wear and be comfortable in.  I have tightened up my diet and went all week last week without any of the gross chocolate/sweet treats that were being passed around the office.  As it was just after Easter, everyone was bringing in their left overs to share.  I managed to avoid it all and now feel so much better.  I haven’t weighed myself in over a week but I can really feel my body going through a change.  Also, a week off from the chocolates never killed anyone….. I did however make up for it with not one, but TWO mini cupcakes on Sunday.  Why?  YOLO.  That’s why.

Have a great start to the week everyone!

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