Monday “Getting back into the groove” Workout 12/19/2011


After a terrible weekend with a visit from the food poison fairy. So waking up this Monday I was not looking forward to this day. But you know what?! I man up and got through the day like a man is suppose to. No excuses just get the Job done. As the Rock says BootstoAsses. Any way I know that my body has not recovered from the awful barrage of food that I put into my body I knew that I wouldn’t be making any PRs today. I was still was able to trudge through the conditioning part of my workout to make sure my aerobic capacity is still there I ran for 60 mins in an interval pattern of 2 mins work and 1 min rest. I was able to get through the entire thing with a lot of mental toughness.  Some days you just have to push through it .

Aerobic condition
Treadmill                                                                                         60 mins
2 mins work( 8mph)
1 min rest( 3.5 – 5.5 mph)

Stretching and Mobility work                                       20 mins
Foam Roll   hamstrings, calfs, quads, lower back, upper back,
Hip flexor, IT band

Lifting
Walking lunges(loaded)                                                 3 x 10 each leg
Cable pull Single leg dead lift                                       3 x 8  each  leg
Dumbbell Bench press                                                    3 x 5 each arm
Pull ups                                                                                 3 x 6
Back extension with rear deltoid raise                    3 x 10

Ab circuit of your choice

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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