Happy Valentine’s Day! <3 I did a heavy leg workout and a shoulder workout yesterday and then today I did a steady state cardio workout. I don’t do cardio on leg day – it gets to be too much for my legs, especially when I’m lifting heavy like I have been lately. So…I’m completely kosher with doing cardio on a Sunday. If I get it done right away in the morning, or after we grocery shop, then I get to relax for the rest of the day so it’s not so bad.
Leg Workout
Squats
- Warm up: 1 set x 15 reps, 35#
- 3 sets x 6 reps, 85#
Deadlifts
- Warm up: 1 set x 15 reps, 35#
- 4 sets x 6 reps, 95#
Leg Extensions
- 4 sets x 6 reps, 60#
Shoulder Workout
Plate Front Raise
- 3 sets x 10 reps, 15#
Standing 1 Arm Press
- 3 sets x 10 reps, 15#
Seated Lateral Raises
- 3 sets x 12 reps, 5#
Cardio Workout
- Warm up: 2 minutes @ 4 mph
- 10 minutes @ 5.5 mph
- 2 minutes @ 4 mph
- 10 minutes @ 5.5 mph
- 2 minutes @ 4 mph
- 10 minutes @ 5.5 mph
- 14 minutes @ 4 mph, 5% incline
- 5 minutes @ 5.5 mph, 5 % incline
- 5 minutes @ 4 mph, 5% incline
Total Time: 60 minutes
Total Distance: 4.873 miles
Total Calories Burned: 616 calories
For today’s cardio, I just kinda winged it. I wanted to take it easy because I did legs yesterday, but I still wanted to burn quite a few calories at the same time. I’m starting to get used to these longer cardio workouts. Even though I’m walking, I’m still getting another 20 to 25 minutes of cardio exercise.
The Winter Olympics are finally here so I’ll be watching them for the next 2 weeks. Watching the women’s mogul last night was insane and I also watched Apolo Ohno win his 6th Olympic medal in speed skating!
I hope you are having a fabulous weekend and Happy Valentine’s Day again! =)
All the best,
Melinda
Melinda very nice and informative article, let me share my fitness story with dear readers. I used to be very fit and athlete, but with the passage of time I became lazy and developed a habit of eating and sleeping along with no exercise. Which deposited around 25 – 30 Kilo of fat into my stomach, face, legs and all over my body? Everyday when I looked in the mirror I had thought today I will start exercising, which was clearly a false promising to myself, again with the passage of time I realized now enough is enough I have to do something to get rid of this fat. So I stepped on to the thread mill and started running 40 Minutes everyday at 9 Miles per hour. Right after finishing a marathon every day I then take the free weight and start building my shoulders and biceps, chest and etc. 3 Days continues exercise and 2 days rest which continued over the period of 3 months and I have now lost 22 Kilo of fat and I have started to look young and energetic once again. I recommend everyone who is facing the same symptoms of fatness try to get fit, it is really easy and not difficult at all. Thank you