Workout Monday

Tina is off on vacation for a couple of weeks so I am on my own. I used the hill workout we did a couple weeks ago.

Using the stationary bike, I warmed up at L2-L3 for 5 minutes. Every 2-3 minutes, I increased 2 levels trying to keep my RPM at around 80+. I increased 4 times ending up after 15-20 minutes at L8. Once at L8, every minute or so, I would increase my levels for 30-45 seconds, easing back to L8. I started with L10, then did a L11 and then L12. At 20-25 minutes I started backing down a level or two every 3 minutes. Finishing with L2 for 4 minutes to cool down.
Cardio - 30 min.

Strength-training
Lat pulldowns: 90 lbs. 12 reps / 2 sets
Seated row: 90 lbs. 12 reps / 2 sets
Chest press: 90 lbs. 12 reps / 2 sets
Leg press: 110 lbs. 12 reps / 2 sets
Shoulder press: 90 lbs. 12 reps / 2 sets
Biceps curls : 30 lbs. 12 reps/ 2 sets

Core work:
Ball squats: 10 reps / 2 sets - this was really hard today
Chest flies with ball : 10 lbs. weights 12 reps /2 sets
Reverse ab crunches with feet on balance ball: 12 reps /2 sets
Ab crunches : 25 reps / 2 sets
In and outs : 12 reps / 2 sets

Stretches.

GO me! I'm getting stronger and I feel really good about all the work I'm putting in to this.