Captdhd's Blog I'm On The Right Side Of The Turf!

Better than the first. The Spartacus is a pretty healthy workout for me, it works.  At the end of the hour I felt pretty well taxed. 

I want to say my form was much better.  Not sore this time either.  One probable reason for that is that I substituted Weighted Lunges for the Split Jump Lunges.  The Split Jumps kind of pounded me last time.

As you may have noticed in a previous post, I modified this workout to more fit my system.  The workout calls for doing as many reps of each move in 60 seconds as you can.  I don’t think I am 100% ready for that so I schedule that I do 10 reps of each single move. When I had alternating arm or leg moves I performed 10 for each side.  

Tommyland had mentioned that I might be using medium weight. I would agree.  Might even be on the lightweight side. I use an assortment from 12.5’s – 40 lb dumbbells.

I went into the gym a little later this time around, there were quite a few more people working at stations.  No issue, I set up right where I had before, just to the side of the dumb bell racks.  The entire workout takes about a 10’ x 10‘ area if that. 

58 minutes from the time I entered the gym until I sat back down on the bench in the locker room.  My goal was to do two circuits with warm up, cool down, and stretch in less than an hour.  Once I got started my workout went right along.

I started with about a 10 minute warm up.  Walked a couple laps on the track, did a few shoulder rotations, leg lifts, side steps, 20 or so push ups, 30 jumping jacks, 20 decline sit ups, 15 back extensions then over to the rack.

First circuit I started with a heart rate of 112bpm.  The circuit of 10 exercises took me 18:20 or there-a-bouts. I registered an average HR of 136 with a peak of 155.

Second circuit I started with a HR of 115bpm.  The second circuit took me 17:28 or there-a-bouts again.  I registered an average HR of 139 with a peak again of 155. 

The second circuit I performed only 7 reps of the Side Lunge & Touch, as well as only 7 reps of the Lunge & Rotation.  I finished with about 10 minutes of walk-cool down and stretching. 

As I mentioned at the top, I have no soreness this morning.  This is how I plan to complete my Cardio Training circuits on my 52DC challenge.  Where it does contain a lot of lifts, it more simulates the way I do my interval cardio as far as my heart rate goes. 

Much more prefer this workout to an elliptical or bike any day.