I started off today by doing a 7.71 mile walk for about 2 and a half hours this morning.
This walk was really hilly and equivalent to 75 flights of stairs. The weather was also really nice, but very hot, so I was sweating a lot, and very out of breath. I stupidly didn't bring any water on this walk, which I should have because I needed to stay hydrated, but luckily I did have quite a lot before the walk.
As for my anaerobic exercises, I focused on abs today. The exercises I did were:
- Slow crunches
- Leg raises
- Russian twists
- Bicycle crunches
- Plank (45s)
- Side crunches
For all of these exercises, I did 15 reps and 4 sets. This is a lot more than last week, because I feel quite strong in my abdomen area and I wanted to really challenge myself. I changed the slow crunches to regular crunches during the workout, because I didn't feel as if the slow crunches were doing much for me. I need to make sure I'm keeping my back on the floor, by engaging my core, when I'm doing leg raises. I struggled a little bit with this. The Russian twists started off feeling fine, but then I realised I wasn't engaging my core and my form wasn't right so I fixed it and started again. I was using a 5lb dumbbell when doing this. The bicycle crunches always started feeling easy and fine but at least by halfway, I really felt it burn my abs. I'm not sure if my form was off when doing the plank, but I felt more of a pain in my shoulders than my core. I was engaging my abs, but still didn't feel it as much as when I'm doing the HIIT workout. The side crunches felt good but not extremely challenging. For a cool down, I followed a 5 min abs stretch routine, which involved:
- Standing arms up lean back
- Standing twist right pull lean back
- Standing twist left pull lean back
- Kneeling twist reach right pull back
- Kneeling twist reach left pull back
- Kneeling right openers
- Kneeling left openers
- Cobra
- Cobra right twist
- Cobra left twist
I really felt the burn when I was stretching out my abdominals, but it really relaxed them afterwards and felt much better.
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