Thursday December 15 2011


Thursday I couldn’t workout as long as I would have liked but I was still able to get some work done. Thursday was Hill climb day Treadmill was set to an elevation of 10% and set at a speed or 7.5 – 8.5 mph  1 min of work and 1 min of rest. Total time on the treadmill 20 minutes followed by a abdominal circuit involving the cables.  A very short day but still was able to accomplish a lot

Conditioning
Hill Climb 10% incline                                                20 mins
Work (7.5 – 8.5 mph)                                                     1 min
Rest ( 2.5 – 3 mph)                                                          1 min

Ab circuit

Lunge to twist with cable                                          2 x 15 each side
Wood Chops( High to low)                                        2 x 15 each side
Partial SL Cable dead lift                                            2 x 15 each side
Push – Pull anti rotation                                            2 x 15 each side

Stretching
Foam roll                                                                         10 Rolls(minimum) each body part
Mobility work                                                                Ankles, Hip, Shoulders, Thoracic Spine

http://www.youtube.com/watch?v=mj2w-GJnOrE
This video will show case all the exercises  in the Ab circuit make sure to pay attention

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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