My first class was Raw Power. This was my favorite class. This class is thirty minutes and just uses your body weight. This was the workout we ended up doing.
20 sec/10 sec rest (6
repeats=3 min each exercise)
1.High
Knees/Jump rope
2.Burpees
3.Jab,
Jab, Kick
4.Long
Jump Forward squat/2 jump back
5.Power
Squat with front kick
6.Push-ups
walking across floor
This class was tough but it was GREAT!!!! I taught a 15 minute AB class right after Raw Power. This is what I did for the AB class:
ABS 12 Mins 30 secs each exercise-go through twice
1. Single Leg Stretch (Pilates)
2. Plank with knee twist to opposite side
3. Bicycle Crunch
4. Spiderman Plank-Knee to elbow
5. Vertical leg crunch-Legs up in air while doing regular
crunch
6. Side Planks- 30 secs
And call me crazy, but I had to get my second run in for the week before my long run. So, I ran with my favorite running buddy after those classes for about 4 miles. What is even crazier is that the time passed by so fast. That was insane to think that I was on the treadmill and I ran 4 miles before I even knew it. I still remember when running 1 mile was a heroic feat!
Thursday, I taught Kickbox for 45 minutes. I LOVE Kickbox. I tried to keep the jumping to a minimum because my knees and ankles were bothering me a bit. You can still get an awesome workout without all the jumping in Kickbox. Just put those arms up in a speed bag and do some pulsating squats=heart rate up!!!
Last night, I had to run up to the gym to sub a Yoga class. I haven't done Yoga in a while. We did lots of Downward Dogs, Crecents, Warrior 1 and Warrior 2 exercises. I hope the ladies aren't too sore in their wrist today. It takes a little bit of time to build up stamina to hold yourself up like that. We ended the class with lots of stretching of our backs and legs.
I practiced with the girls right before I left so they got their yoga workout in too! I'll remind you...we don't do any weird meditating stuff. I wish we could call it something different so people wouldn't think that is what we are doing. We focus on the stretching aspect of it.
This morning was my last class to teach for the week. Thank goodness! I'm exhausted! I taught a 30 min spin class. We had to hit it hard to work up a sweat in 30 minutes.
This was my Spin Profile this morning:
5 min warm up
1 min climb
30 sec Flat
2 min climb
1 min Flat
3 min climb
1.5 min flat
4 min climb
2 min flat
3 min climb
1.5 min flat
2 min climb
1 min flat
cool down
All the climbs were done at about a 7-8 resistance (or a medium hard resistance)
All the flats were recover at about a 5-6 resistance.
I was nice and sweaty when we were finished. I pushed hard. My class on the other hand was VERY unmotivated. They were not pushing hard. I hope they didn't leave thinking they didn't get a good workout because of me. I don't know if the rain had anything to do with it...but they just weren't into it this morning.
We are hoping to do our long run tomorrow. I really want to do it outside. It looks like we might be stuck on the treadmill though if it keeps raining.
I need to buy new running shoes. I've been really feeling it in my knees and ankles. I know it has so much to do with my shoes being worn out. Maybe I'll see Fleet Feet or Stinky Feet this weekend! It's such a big invest metn to spend $100 on shoes...or more. I keep trying to look at it like this: I can spend $100 on good shoes and get to keep running, get to keep my health in shape OR don't and tear up my feet and knees and go back to the inactive lifestyle I once had. I choose the first!
If I didn't have flat feet, they might not be so expensive but yikes...they are! Runner's world has two shoes I'd like to look at: The Brooks Trance 11 and the Mizuno Wave Nirvana 8. Both are upwards of $140...ack!!! I may have to look at last year's model. I don't know if I can spend that much on shoes!!! I'm thinking...the kids need haircuts. We need groceries. I love running though. Maybe I'll just eat lots of eggs and Peanut butter and banana sandwiches so I can still have my running shoes! :D
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