July 7

My work out today is called from the ground up, it is moderate intensity at beginner level. My heart rate before was 86, during was 144, and after wards 92.

The warm up consists of knee hugs, walkouts, alternating reverse lunges and heel kicks - each excercise for one min.

Alternating reverse lunges, runner touches on the left leg, runner touches on the right leg, walkouts to push-ups, ski jumps - each excersie for one min. x2

Alternating high plank shoulder taps, alternating split jumps, dumbbell rows, kneeling med ball lifts on left side, kneeling med ball lifts on right side, jumping jacks - each exercise for one min. x2

Cool down - quad rockers, lying hamstring stretch on left and right side, kneeling quadricep stretch on left and right side - each exercise for one min.

Reflection: Today's workout was pretty intense and really got my heart rate going.

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