12/5: Lower Body Workout + Steady State Cardio

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Today was lower body workout day followed by at least 30 minutes of steady state cardio. Since I have been struggling with jogging for the entire 30 minutes, I was looking forward to today’s workout to see if I could improve over the last workout. I definitely did and you’ll see in the cardio workout notes below.

Lower Body Workout

Quads/Glutes/Hamstrings

• Squat: 55#, 3 sets x 8 reps

Quads

• Leg Extension: 45#, 3 sets x 8 reps

Hamstrings

• Leg Curl: 45#, 3 sets x 8 reps

Calves

• Standing Calf Raise: 3 sets x 20 reps (while standing on the edge of a board)

Abs

• Weighted Crunches: 8# dumbbell, 4 sets x 25 reps

Steady State Cardio Workout

The last time I did steady state cardio, I had to stop and walk at minute 26. So…for the cardio workout I did today, I decided to reduce the speed even more, but just from 5.5 to 5.4 mph and I was able to jog for the entire 30 minutes. With steady state cardio, it really does seem like it gets a little bit easier with each workout. It still makes you work hard and sweat, but I’ve been finding it easier to breathe and just get through the workout without feeling like I’m struggling to do it so much. A great feeling!

Here it is:

• 2 minute warm-up @ 4 mph
• 30 minute jog @ 5.4 mph
• 8 minute cool-down @ 4 mph

Total Distance: 3.366 miles

Total Time: 40 minutes

Total Calories Burned: 397