Who’s gonna be sore tomorrow!? I AM! Today I did Day 2 of my upper/lower body workout split and that included strength training and steady pace cardio. Running is not at all easy for me, especially steady state but I was able to finish the entire workout and that makes me feel pretty damn good.
Lower Body Workout
- Quads/Glutes/Hamstrings – Squats: 55#, 3 sets x 8 reps
- Quads – Leg Extension: 45#, 3 sets x 8 reps
- Hamstrings – Lying Leg Curl: 35#, 3 sets x 8 reps
- Calves – Standing Calf Raise: 3 sets x 15 reps (I actually used a board to do this for a bit more resistance)
- Abs – Weighted Crunches: 8# dumbbell, 4 sets x 25 reps
Steady State Cardio Workout
Just so you’re aware, this was supposed to be a 30 minute cardio session at a steady pace. Though I did run for 30 minutes, I struggled and had to take a few 1-minute walks to recover. I think part of the problem is that the shoes I currently have for working out aren’t exactly “running shoes” so my ankles and shins were really starting to bother me towards the end. I just purchased some brand new running shoes today from shoes.com and I can’t wait until they get here. I’ll be sure to do a review on them too.
Here’s the breakdown:
Warmup @ 4 mph for 2 minutes
Steady run @ 6 mph for 10 minutes
Steady run @ 5.7 mph for 5 minutes
Walk @ 3 mph for 1 minute
Steady run @ 5.7 mph for 7 minutes
Walk @ 3 mph for 1 minute
Steady run @ 5.7 mph for 5 minutes
Walk @ 3 mph for 1:22 (minutes)
Steady run @ 5.7 mph for 3:40
Cool down @ 3 mph for 4:38
Total Time: 40 minutes
Total Distance: 3.432 miles
Total Calories Burned: 383
The next time I do this workout, I hope to take at least 1 less walking break. I should have my new shoes by then so I’m hoping that will help. Don’t get me wrong…it was still hard anyway and my entire face, the back of my arms and my stomach were bright red when I was done! For somebody who has a really hard time doing steady state cardio runs, I think I did alright. Now…if I can just keep it up!
