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Tuesday May 1st
Abs/cOre
Leg raises on Captains chair:
3x15,10,10
Hip abductors:
1x10(each leg)
Decline sit-ups:
3x20
Hanging knee raises(wide grip):
2x8
Plank holds:
2x60sec
Weighted Cable Crunches:
3x20,15,12(went up in weight each time)
Cardio
Bicycle machine;
3 miles on sprint setting(1;30 regular, 30 second sprint)
kept RPM over 90 for regular and over 120 for sprint
[got off bike drank some water, then back on]
3 miles on hill setting
this took just over 10 minutes
[got off bike drank some water]
2 minute run on treadmill (speed=8.5)
Then a couple minutes later I jumped in the pool for a good 20-30 minutes and ended up doing about 15-20 laps altogether.
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