Workout with trainer

Another workout with Tina. Last one for a couple of weeks since she's going on vacation.

Cardio this week:
Hill climbing with hits

Bike (25 min. total)
3-5 min. warm up at L2-3 ; every 2 min. go up a level or two ; at 15-20 minutes (L7 today) begin by going up 1 level and doing a 30 sec. sprint ; rest 30 sec. at your home level and then up 2 levels and doing a 30 sec. sprint ; rest 30 sec. back at home level ; go up 3 levels and then up 4 levels doing 30 sec. sprints and coming back done to the home level for 30 sec. of rest each time. Cool off by backing down 1 level every 2 min. and cooling off for 2-4 min. at L2 or L3 until you are comfortable. I kept to a pace of about 21.3-22.3 for my sprints and rested at about 16.4.

Strength training:
6-8 reps / 3 sets ; start at 5 lbs. under weight ; do one at weight ; do last one at 5 lbs. over weight
Chest press -- 85 lbs weight
Leg press -- 98 lbs.
Lat pulldown -- 90 lbs.

I think I need to increase my weights. The last set was still pretty easy.

Lawnmower : lean over as if going to start a lawnmower ; legs slight bent at knees ; arms parallel to upper thighs ; hold weights out and bring back to chest ; 8 lbs? maybe 10?

Dead weight ? : legs almost together ; back and shoulders straight ; look out ; hold weights at about knee height and bring to waist ; palms facing in (not in a biceps curl position) ; move from heels ; tighten glutes and legs as you bring up weights ; 25-30 lbs.

Chest fly on ball : ended with 10 lbs.

Planks (30 sec.) ; seal position ; downward facing dog pose

Stretch