Wednesday, April 3, 2013

Devil Cake, Cardio Circuit and Surrender Squats

Today, I kind of mixed up my usual elliptical and tried a cardio circuit. I really wanted to do 60 minutes of cardio to "make up" for the fact I slipped and ate the Devil Cake.

It was filled with fudge, I am weak.

Cardio Circuit!

Like I mentioned before, I was feeling the guilt of the devil cake and wanting to get a good sweaty workout in without staying in one place for 60 minutes. I decided to do a 60 minute rowing and elliptical circuit. Here's how it worked. 

Every 15 minutes I switched from rowing to the elliptical and than back again. I did 2 sets of 15 on each machine. All together my heart rate monitor said I burned about 600 calories. To keep it fresh, I changed my pandora station for each set and changed the program. On the rowing machine, I changed the resistance and raced a pace boat. On the elliptical, I did a fat burner hill workout and then a 4-3 interval workout. I felt like the time was much shorter than 60 minutes and switching between machines kept it pretty fresh.

If you're new to the rowing machine here is a great video to assist with form:

This morning, I went to my physical therapist and talked about Tina's Best Body Bootcamp. I really enjoyed the first workout but I had a serious problem with Surrender Squats. When pushing up with one leg I felt pain in my IT Band. I showed my physical therapist the exercise and she suggested some ways to modify it and encouraged me to use a mat under my knees because it would cause pressure on my patellas. For those curious of what a surrender squat is, the lovely Katie has decided to model it. 

I'm excited to see what work out B brings tomorrow and am working to really dedicate myself to this program by making sure I complete both the strength and cardio portions. 

Questions of the Day:

Do you have a sweet tooth?

Ever tried the rowing machine?

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