Wanted to share this interval run #WWKHD
Happy Thursday!
I did this run post arm training this morning..... thought you might like it! It was posted by Nicole Wilkins a few days ago.
Quick and gets the hrat pumpin! Let me know how you do!
Kandace Hudspeth FitLifeFitness Lifestyle Tips & Daily Motivation!Filed under: workoout of the day (wod)Wanted to share this interval run #WWKHD
Kandace's WOD Monday August 23, 2010- Sunday September 5, 2010The last two weeks of training have been intense! Big focus on conditioning!
Monday August 23rd-AM Cardio/ PM Conditioning Tuesday August 24th- AM Cardio/ PM Upper Body -High Rep 25 (5 on 5 interval training )
Wednesday August 25th- AM Cardio/ PM Conditioning Thursday August 26th- AM Cardio/ PM Legs -High Rep 25- 30 (5 on 5 interval training ) Friday August 27th- AM Cardio Saturday August 28th- Conditioning + post workout cardio 20min Sunday August 29th- Core and cardio Monday August 30th- AM Cardio/ PM Upper Body -High Rep 25 (5 on 5 interval training ) Tuesday August 31st- AM Cardio/ PM Conditioning Wednesday September 1st- AM Cardio/ PM Legs -High Rep 25- 30 (5 on 5 interval training ) Thursday September 2nd- AM Cardio Friday September 3rd- AM Cardio/ PM Conditioning Saturday September 4th- Upper Body -High Rep 25 (5 on 5 interval training ) + post workout cardio 20min Sunday September 5th- Rest day Kandace's WOD Thursday August 12- Sunday August 22, 2010Thursday August 12- Cardio 1hr Friday August 13- AM Cardio 45min, PM Workout (Core & Conditioning) Saturday August 14- (Back) plus post workout cardio 30min Sunday August 15- Cardio 30min Monday August 16- AM Cardo45min, PM Workout (Legs) Tuesday August 17- AM Cardio 45min, PM Workout (Chest/Shoulders/Triecps) Wednesday August 18- AM Cardio 45min Thursday August 19- AM Cardio 45min, PM Workout (Core & Conditioning) Friday August 20- AM Cardio, PM Workout (Conditioning) Saturday August 21- (Back) plus post workout cardio 30min Sunday August 22- Cardio 1hr (20min bike, 20 min stairs, 20 min high incline walk)
Kandace's WOD Wednesday August 4, 2010AM Cardio- 45min PM Workout- Core & Conditioning Warm up 10min jog Part 1- 3 rounds Decline situps 20 DB Oblique bends 15 Cable core twists 15 each side Walking lunges 90sec Part 2- 3 rounds Vups 20 Leg raises 20 Bench step overs w 10lbs 20 2x 1 min sprints Part 3- 45sec max effort/15 sec rest Box jumps Step ups Bosu Squats Mtn Climbers Power pushup Bicycles Planl db row Body pulls Alt side lunges Total body crunch Kandace's WOD (back in the "dale") Thursday August 5 - Wednesday August 11, 2010Took a short trip to Scottsdale AZ to visit my Mom and Sis and pick up Riley (my puppy) from her Summer holiday. I took a mini vaca from my social stream to focus on family and friends!
Rest Assured I did NOT miss a workout lol :) Here is the recap.... Thursday August 5th- AM Cardio and Abs (travel day) Friday August 6th- Back day plus some interval cardio Saturday August 7th- Core & Conditioning Sunday August 8th- Leg day Monday August 9th- Chest/Shoulder/Triceps Tuesday August 10th- AM Spin Class/ PM Core & Conditioning Wednesday August 11th- 30 min cardio (travel day) 130 day challenge check in.....
Kicking butt and making progress! 15 days down/ 114 days to go.
How are you doing?
Kandace's WOD Tuesday August 3, 2010AM Cardio- 45min (Stairs) PM Workout- TeamStirling - Chest/Shoulders/Triceps 10min row Part 1- 3 rounds peck deck 15reps DB Chest press on ball 15reps pushups max in 60 sec Mtn climbers on bosu max 60sec Part 2- 3rounds of Barbelll front raises 15 reps Ground up BB military press 15reps Single arm power lateral 15reps 2min jump rope Part 3- 3 rounds of Cable tricep pushdowns 15 reps Bench dips 20reps Sump squat with upright row 20reps Burpees max in 60sec Kandace's WOD Monday August 2, 2010 (change of plans)AM Cardio- 45minPM Workout-
This evenings workout interrupted by a TeamStirling leg special ...... change of plans thanks to Matt and Emily! (WWW.TEAMSTIRLING.CA)
Survival details to come later tonight. All I can share is that there will be 36 sets of HARD WORK and a dose of shock therapy!
Previously planned workout:
5 rounds of...
400m run 5 pullup 10 pushup 10 jump lunges 15 air squats 20 leg raises 100 situp 100 plank knee to elbow 100 splits in hollow body hold Kandace's WOD Sunday August 1, 2010
5min warmupThrusters 3x15
Front raises 3x15 Leg lifts 3x20Reptile pushups 3x10 Planks knee to elbow 3x20Side lateral raises 3x15 Rear delt toys 3x15 V-ups 3x15Plank hold with cable tricep extensions 3x15 Bicep curls 3x15 Decline bench ball toss 3x15 V hold ball side to side 3x2530min bike Kandace's WOD Saturday July 31, 20105min bike warm up 3 rounds ofSingle leg squat into a lunge (15 each leg) Single leg leaning squats with rope pully (15 each leg) Glute raises 30 hold, 25 raises, 30 hold, 25 single legCurtsy stepups 3x15Cable kickacks 3x15 with 10 sec hold ( back to back) Stiff leg deadlifts 3x20Cardio 30 min Kandace's WOD Thursday July 29, 2010
3 mile run 8 rounds of...
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