workouts for week of 11_20_11

workouts for 11/20/11
sunday:
20 min walk
mini cook-a-thon

Monday:
40 min dog walk
Elliptical w/ arms for 20 min
Treadmill workout:

• 1 min 2.0 incline at 3.9 speed
• 4 min 2.0 incline at 5.8 speed
• 2 min 2.0 incline at 6.0 speed
• 1 min 1.0 incline at 6.5 speed
• 1 min 1.0 incline at 7.0 speed
• 1 min 1.0 incline at 7.5 speed
• 1 min 1.0 incline at 8.0 speed
• 1 min 1.0 incline at 6.5 speed
• 1 min 1.0 incline at 7.0 speed
• 30 sec 1.0 incline at 8.5 speed
• 30 sec 2.0 incline at 6.0 speed
• 1 min 1.5 incline at 6.0 speed
• 1 min 9.0 incline at 6.0 speed
• 1 min 1.0 incline at 6.0 speed
• 1 min 1.0 incline at 5.8 speed
• 5 min 15.0 incline at 4.1 speed
• 1 min 2.0 incline at 4.0 speed

10 min stationary  bike at level 4 above 80 rpm while typing this workout up

10 min Various upper body exercises w/ free weights

10 min mat exercises & Yoga

10 min sauna stretch

Tuesday:
20min elliptical w/ arms
15 min stairclimber w/ a few various intervals
6 min rowing machine
10 min lower body exercises
a few minutes of yoga stretching

Wednesday:
cook-a-thon

Thursday: Turkey Day
15 min elliptical w/ arms
same treadmill workout as Monday, but w/ a few extra sprints

3 min rowing

15 min mat exercises that include planks, side planks, crunches, vinyasa yoga flows & poses.
10 min sauna session w/ a few exercises to make me sweat more.

Friday:
45 min dog walk
30 min elliptical
25 min bike altering levels and speed
15 in sauna stretching

Saturday:
50 min dog walk
15 min elliptical w/arms
Treadmill workout:
1min at level .5 and 3.9 speed
1min at level 1.0 and 6.0 speed
1min at level 1.0 and 6.5 speed
1min at level 1.0 and 7.0 speed
1min at level 1.0 and 7.5 speed
1min at level 1.0 and 8.0 speed
Repeat 2 more times increasing the incline by .5 each time
1min at level 15 and 4.1speed-holding rails
30sec at level 15 and 6.1speed-holding rails
Repeat 1x

Stationary bike 5 min level 4 above 80 rpm

15min various upper body exercises w/ free weights
5min stretch w/ yoga
10 min sauna w/ stretch

off to cook for the week to prepare my primal eats.