Bill Leslie's Carolina Conversations

100 Days of Fitness - Day 10

Posted November 17, 2010 8:29 a.m. EST
Updated November 18, 2010 7:57 a.m. EST

How are your workouts going? Let's discuss.

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