I intended to do a yoga class at my local YMCA today but I misread the class time. It didn’t matter though because I enjoyed the workout I ended up doing.
I started with 10 minutes on the fancy triathlon-inspired stationary bike. I rode fairly hard today, sitting in the 110-115 RPM range for the whole set. The bike computer said I covered the equivalent of 5.25km.
I followed that with 10 minutes on the rowing machine. I haven’t used a rowing machine in years but always like them. I rowed at an average of 40 strokes/minute and covered the equivalent of 1,997m in the 10 minutes. I could cheat and call it an even 2km but I would only be cheating myself.
After my 20 minutes of cardio I had a nice light sweat going. I then did my weights sets. I got most of the workout from the Outdoor Athlete book I’m reading but couldn’t do two exercises. I added back extensions and bicep curls to the program to replace those two exercises. I completed three sets of eight repeats with 90 seconds rest between each. I kept the weights moderately light because it’s the first time I’ve done this routine.
|Incline dumbbell bench press||10kg / dumbbell|
|Bent arm pull-over||7.5kg + barbell|
|Chin up||5 + 3+ 3|
|Dumbbell bicep curls||10kg / dumbbell|
|Back ext||Body weight|
|Decline crunch||Body weight|
After my weights set I finished my session with 10 minutes on the reclining stationary bike. I rode at an average of 110RPM and the computer said I completed the equivalent of 5.2km.
My foot felt good during the stationary bike sets so perhaps I will try cycling a real bike sometime this weekend to see how it holds up.
- 10 mins stationary bike
- 10 mins rowing machine
- 30 mins weights
- 10 mins reclining stationary bike.