Spin/Run/Lift & Swim?

Well today I am going to be very ambitious. I missed yeseterday's spin/run workout because of a headache! Common what a lame excuse, nevertheless I tried to workout but just couldn't handle it.

Today I am trying to play catch up, I have already done a spin/run interval workout. One minute high intensity and one minute recovery. As soon as the recovery was over, I got off the bike and ran for two minutes, specifically a sprint up and down hallways and stairs.

I plan on lifting after school, full body workout.
Consists of:

Everything is 3 sets of 12 with 30 sec rest. Still on my building muscular endurance phase.
Here's my workout:

1- Burpies
2- Medicine ball squat & throw
3- step- downs
4- Push- UPs
5- Scissor Jump Squats
6- Dips/ Bench Dips

*If you're feeling like you're in a rush, superset 1 &2, 3&4 and so on. You will find that you can do this workout in half the time, and turn up the intensity and get better results!
Of course this workout is followed by a core circuit

Oblique crunch
Basic crunch
Straight leg-raise

everything is a set of 20 and done on the swiss ball, except the straight leg raise.

I'm hoping that after this workout, I can recover with some great food and then go for a swim.

Will this happen? Stay tuned.

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Back at it

Finally I was able to go to the gym today! I looked at my plan and did a interval spin workout, 10 sets of 1:1 high intensity to rest ratio. So about 30 minutes on the bike with warm up and cool down. Immediately after this I went to the treadmill, 1 degree incline to simulate running outdoors, and did a 1 mile run. Not much but wanted to shock my body back into shape. My legs didn't feel that bad but only time will tell, I'm hoping that my cool down and stretching was enough for my DOMS not to kick in.

Tomorrow is looking up, I am hoping to swim and do a full body workout. Oh other big news I was talking with my friend on the weekend and got "talked" into running a half marathon in May! So I really have to make sure I stick to my plan. As long as I do that, it should be "smooth sailing".

 

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