WORKOUT

5:45 AM - 57 mins. of Spinning ~ 10 miles ( 129 AVG - 152 MAX HR) 345 Kcals.
At the end of class, we were informed my our instructor Tony that August 30th will be his last day instructing the 5:15 AM class. I am really going to miss him. He played awesome rock music & he really knew how to push us beyond our limits. However, he will still be teaching the 8:30 AM class on Tuesday. I will need to rearrange my work schedule to make this happen.

7:05 AM - 50 mins of AB Workout ( 103 AVG - 133 MAX HR) 202 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 15
Roman Chair - Alternating Straight leg & Knee In: 3 sets of 20
Hanging Straight Legs: 3 sets of 6
LF Ab: 95/15, 95/15, 95/15
Bench Straight Leg & Knee In: 3 sets of 30
Bench Reach ups: 3 sets of 10
Dbl Side Bends: 20/15, 20/15, 20/15
Planks - alternating straight arm & forearms: 3 sets of 25 ( 1 min. holds)
Stability Ball Crunch w/ medicine ball: 3 sets of 25
Superman: 3 sets of 30 second holds
Side Planks with under reach twist: 3 sets of 15 each side
Straight Arm Planks: 1 minute hold

8:10 PM - 48 mins. Running Outside - 4.04 miles ( 131 AVG -140 MAX HR) 325 Kcals
Easy run. Very humid.