2/2 Workout: Back, Biceps & Cardio
Today I was able to get another great workout in! My goal was to do back and biceps for strength training and then to do a cardio workout that consisted of both high-intensity interval training (HIIT) followed immediately by steady state cardio. I aimed to do 10 minutes of HIIT and at least 10 minutes of steady state and I was able to do 15 minutes of steady state cardio.
By the time I was about finished, my legs felt like Jell-O and like they were going to fall out from under me at any time. So…I felt like I pushed myself as hard as I could today and it feels GREAT!
Today I went to work and got home around 3:30. I was feeling a little weak so I made a quick pb & j sandwich and then after a few minutes I took some of my husband’s NO Xplode. I don’t take that stuff prior to every workout, but it’s a really nice pick-me-up! At about 4:30 it was workout time. This is a little bit later than I’m used to but not by too much. I think I finished just before 6pm.
Back Workout
- Assisted pull-ups: 3 sets x 5 reps
- Bent rows: 3 sets x 8 reps, 30#
- Barbell goodmornings: 3 sets x 12 reps, 35#
Biceps Workout
- Assisted chin-ups: 3 sets x 5 reps
- Bicep curls (EZ curl bar): 3 sets x 10 reps, 30#
Cardio Workout
- 2 minute warm-up @ 4 mph
- 10 minutes of HIIT (30 second sprints @ 9 mph, followed by 30 seconds of walking @ 4 mph)
- 15 minutes of steady state cardio @ 5.5 mph
- 3 minute cool-down @ 4 mph
Total Time: 30 minutes
Total Distance: 2.793 miles
Total Calories Burned: 325
I hope you’re having a great start to the week! Other than the snow we got yesterday…it’s been alright! 
All the best,
Melinda
Sounds like a great workout, Melinda. Your times for the HIIT are amazing! If I were to start doing that, would that help with my endurance in trying to achieve a shorter time for a long distance goal?