Amazonia: Iron Woman

For: Friday, 23rd of January, 2015

All right this one'll be tough: Based off of the Iron Man Triathlon.

We are going to split the 2.4 mile swim, 26.2 mile run and 112 mile bike between the 15 of us:

Group 1 (30-40 mins): Swim, Bike, Run

1.75 mile Run or elliptical (If your run time was 11 min or less, run - otherwise elliptical)

7.5 mile bike @ 7

250m Row @ 7

Group 2 (20-25 mins): Upper Body Strength Training/Toning

3 (Sets) x (of) 7 (Repetitions) Dumbell Curls @ 15#, 10#, 8#

http://youtu.be/av7-8igSXTs

3x7 Seated Row @ 40#, 30#, 20#

http://youtu.be/7qK7x-d8V2A

21 Rope Crunch Pulldowns @ 15#

http://youtu.be/7gQiyWu4rfE

3x7 Shoulder Press @ 25#, 20#, 15#

http://youtu.be/Wqq43dKW1TU

3x21 Vertical Chest Press @ 5# (Fast as you can)

3x7 Bow-Flex Bench Press @ 20# (Fast Again)

http://youtu.be/Zqq2YrC_9qM

112 Jump Rope


This work out will take a cool 60 mins, so those that show at 530 will start right at 530. Motivate your Sisters and call out as you finish the Run/Bike/Swim so we can avoid a bottleneck.

Kick some butt and finish strong for the weeks-end.

 Core Workout (To be completed on your own, follow along):

45 seconds - 1min per exercise:

1. Flutterkicks

2. Reaching Oblique Crunch

3. Side Hip Raises (Right)

4. Side Hip Raises (Left)

5. Russain Twist

6. Toe Touch

7. Leg Pulls (Down)

8. Leg Pulls (Up)

9. Toe Taps

10. Frog Kicks

10 mins, max effort