Day 459

ABS & AGILITY.

Warm up with a large lap (half mile).

Spiderman crawl 20 yards and back. Then do step-overs on the step for 1 minute. Repeat for two full sets.

Sprint 40 yards and back, twice. Then do step-ups on the step for 1 minute. Repeat for two full sets.

Grab a mat. On your back, hands under your butt, slow scissor kicks (one leg straight out, the other straight up...hold for 3-5 secs then switch), set of 20. Immediately transition into leg lifts, set of 10, hold for 15 seconds 2 inches about ground. Crunches, set of 30. Repeat without rest for three full sets. Once done, 1/8 of a mile run.

Back to the mat. 30 full sit ups. Using the agility ladders, both feet in one at a time, then both feet out, one at a time, EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.

Back to the mat. 30 full sit ups. Using the agility ladders, both feet in then both feet out EACH rung (like a hop), heading back on a second ladder...do that twice. Run the 1/8 of a mile run.

Back to the mat. 30 jack knives. Using the agility ladders, high knees with both feet in EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.

With a partner, hold onto their feet while laying on your back. Keeping your legs straight up in the air, bending at your waist at 90 degrees, 20 leg lifts to the left, then 20 to the right. Switch. Repeat for two full sets.

Finish with a large lap.

I then ran my 1.5 mile timed run that I didn't do for assessments. I didn't feel too confident...not only had I already taken the class, but I had NO idea he was going to ask me to do that today. Needless to say, I am so excited to report I took a whole minute off my time!! I finished in 11 minutes, 30 seconds on the dot!!!

I then did another 20 minutes on the treadmill. I was suppose to do more, but my knee was killing me. He wanted me to run at 6.9 for 20 minutes, then walk the rest at 4.0. Didn't happen. I did only the 4.0 speed for 20 minutes and headed home. Knee hurts, will be icing it today, then sleeping in mineral ice!!!

Had a chat with my trainer today. I was expecting him to give me a new schedule for maintaining my (newly achieved) 17.1% body fat and weight loss...nope, I was wrong. My body wants to stay somewhere around 155lbs. I have gotten it significantly lower (for me) in these last few weeks, however, it fights me tooth and nail...and I always end up gaining before I lose. He wants me to stay at or around 135lbs. I just don't think that that is realistic. I will do what he says and see what kind of results I get, but I just do NOT see that number happening...and if it does, I seriously doubt that it will be something that I can keep and maintain with a normal schedule...we shall see!! Either way, I am completely content...