Friday, December 13, 2013

Chocolate Check-In Week 15...

...AH! The Hot Chocolate 5k is the weekend. Ready or not, here I come!

Friday, December 6-"Snow day." We barely got any snow but Matt had to go put salt down which meant I had to take AR to the sitter so no AM workout for me. :-(

Saturday, December 7-Rest day from exercise but not for Mommy and AR, we were on the go, go, go!
Sunday, December 8-Blah and dreary out, no exercise.
Monday, December 9-Holy good-morning-get-your-butt-kicked at boot camp!
Tuesday, December 10-Ran two miles in 24 minutes. Gotta get my endurance up, half training starts in January!
Wednesday, December 11-Ugh, I worked tonight so I was planning on going into work a little early to run. Wouldn't you know it that my alternator went out on my car so I had to hitch a ride to work so no workout-wah!!!
Thursday, December 12-Ran 2 miles and my legs are achey, imagine how they'll feel after Sunday.

Challenge: Here's a whole workout for you from Trainer Ty!

Complete all 5 exercises below for 1 minute each. Take a 20 second rest period in between exercises. Repeat the cycle three times for a great strengthening workout.

1.  Side Plank (Resting on your forearm, lie in a straight line from feet to head on one side, keeping your elbow directly under your shoulder.  Lift your hips off the floor up and down, gently contracting your abdominals all while maintaining the straight-line posture.  Hold for 30 seconds then immediately switch to other side).

2.  Bird Dog (Begin on all fours with knees hip-width apart, hands flat and shoulder-width apart.  Contract your abs by pulling them inwards toward the spine. Without rotating your hips or arching your back, extend your left arm straight ahead and your right leg back simultaneously.  Switch arms and legs until you reach one minute).

3.  Leg Kicks (Lie on your stomach, with your hands at the small of your back.  Lift both legs off the floor and stretch your upper body up off the floor kicking 3 times then taking a quick break while your head is turned to one side.  Focus on maintaining posture and balance and continue this kicking motion with quick breaks until you reach one minute).

4.  Hip Bridge (Lying on your back with feet hip width apart and flat with arms lying at your sides, lift your hips creating a straight line from shoulders to knees.  Hold for 3 seconds, then relax for 3 seconds and repeat 10 times).

5.  Tiger Pushups (Start in a child’s pose on the ground.  Straighten your arms while sliding your torso forward along the ground and raising your head and arching your spine.  Hold for 5 seconds and slide back into the child’s pose.  Repeat 8 times).


Julie said...

Good luck, my sister is running it too!

Meg @ Meg-in-Training said...

Keep up the good work. It's looking like I'm going to be out for Sunday :-(

Jenni Brink said...

Oh how I wish I had your energy! Looking foraward to Sunday (well, for the most part).

Cecilia said...

Have fun Sunday! I haven't done much in the exercise department. I've got sign up for a race so I'll have motivation to run.