It’s fun to play at the YMCA

Image courtesy of chrisroll / FreeDigitalPhotos.net

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.

Exercise Weight
Incline dumbbell bench press 10kg / dumbbell
Leg curl 40kg
Seated row 30kg
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.

Total:

  • 10 mins stationary bike
  • 10 mins rowing machine
  • 30 mins weights
  • 10 mins reclining stationary bike.
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