Week 22: Day 3

cardio:

• hilly trail run (@ 7:15am) = 1.13 miles, time = 13:47
• warm up/cooldown = 1.1 miles
• hip hop dance class (@ 8:30pm) = 1 hour

strength training:

• lower body strength training (@ 8:15am)
• squats on bosu ball = 2 sets x 15 reps x 30lbs (one dumbell)
• squats on one leg = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• wall sits = 2 sets x 1 min hold
• hip aBductors (weight machine) = 2 sets x 12 reps x 180lbs
• hip aDductors (weight machine) = 2 sets x 15 reps x 180lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 60lbs
• leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 30lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• leg presses (weight machine) = 2 sets x 15 reps x 345lbs

I decided to go to the gym and continue with the hip hop class instead of going to karate training. The dance class is only once a week and I still get to go to class on Mondays and Saturdays. Besides, I needed to change up my work out program anyway so that I don't get bored. I have no rhythm and it's hard not to keep my karate background out of a dance class too.