100 Days of Fitness - Day 10

Confession. I didn't do yesterday's cardio workout. I wasn't hurt or kidnapped by a fast food fanatic or anything like that. I simply had to work. We had a news writing seminar here at WRAL which kept me in my seat the whole afternoon. I learned a lot, though, so I'm not complaining. I will add another cardio workout this weekend to make up for Tuesday.

Okay. Are you ready for today's intense interval workout? We'll combine a bit of cardio and strength training. This one is going to wear me out, but Coach Tara Wind promises the benefits will outweigh the exhaustion I am sure to feel. There is a lot of jumping around as I perform these exercises in rapid fire fashion. I'll be sure to wear my heart rate monitor for this round.

Circuit 1:

Run fast for one minute.

Bosu jumps side to side 30 seconds

Bosu traveling pushups 30 seconds

One leg touchdowns holding 16 lb corball 30 seconds each leg

Punchouts holding 16 lb corball standing on Bosu 30 seconds

Knee to chest (high plank position) 30 seconds

Repeat 3x

Circuit 2:

30 seconds dynamic mode (treadmill off, self propelled)

Front lunge to cable fly 30 lbs - 20 reps alernating legs

One leg one arm cable row 30 lbs - 10 reps each side

Repeat 3x

Circuit 3:

30 seconds dynamic mode

Squat to tricep red band 20 reps

Bosu side planks 30 seconds each side

Squat to rotation 30 lbs, 10 each side