2/7 & 2/9 Workouts: Steady Cardio, Back, Biceps & HIIT

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I completely forgot to post my cardio workout that I did Sunday morning, so I’ll just include it in this post with today’s workout.

I took an updated back photo today. I chose to not wear a sports bra in the pic like I normally do so I could see my whole back instead of parts of it. The lighting makes it a little hard to see the muscles, but they’re there! In the coming weeks, I’ll do another update and try to go for natural lighting. That always seems to produce the best results as far as seeing where the muscles are.

2/7 Cardio Workout

• Warm-up for 2 minutes @ 4 mph
• Steady state cardio for 20 minutes @ 5.6 mph
• Cool-down for 3 minutes @ 4 mph

Total Distance: 2.2 miles

Total Time: 25:01 (minutes)

Total Calories Burned: 258

2/9 Workout

Today I only did the back portion of my workout because I ended up getting a great biceps workout yesterday when I was shoveling the monster driveway. I had no idea how much I had worked them until today – they be sore!

Back Workout

• Lateral pull downs: 3 sets x 6 reps, 60#
• Bent rows: 3 sets x 6 reps, 40#
• Barbell goodmornings: 3 sets x 10 reps, 35#

Cardio Workout

• Warm up @ 4 mph for 2 minutes (I really should warm up longer but I just get too anxious and start running…)
• HIIT for 10 minutes: 30 second sprints @ 9 mph, 30 second walks @ 4 mph
• Steady state cardio: 15 minutes @ 5.6 mph
• Steady state cardio: 3 minutes @ 4 mph
• Cool down @ 3 mph for 5 minutes (that felt really nice!)

Total Distance: 3.069 miles

Total Time: 35 minutes

Total Calories Burned: 347

Tonight is Biggest Loser and American Idol night. I normally don’t watch AI but Ellen is gonna be on tonight so I’ll be flipping back and forth between the two!

I hope your week has been fantastic so far – only 3 more days till the weekend!

All the best,

Melinda