The end of the heat and humidity is in sight now! Humidity was only 70% today, which is less, but still pretty sticky.
I worked for a while and then went for my morning ride. I took another shot of the canal and how high the water is.
I do like to stop at this spot frequently and take pictures and I looked back in my files to see if I could find one from earlier this year with lower water levels, but found this one instead 😀 :
That shot was from March. Brrr…..
For the rest of the day, I ate pretty much exactly the same thing as yesterday except breakfast, so I will spare you those photos. Instead, on to more of NROL!
Here is workout B of the first stage and how I put it together:
|Side Plank||2 x 30 second holds|
|Side Plank with row||2 sets of 10|
|Elevated explosive pushups||2 x 8|
|Stability ball hip extension||2 x 15|
|Pushups||2 x 10|
|Split Squat||2 x 15 (each leg)|
|Split Cable Row||2 sets of 15|
The side plank with a row is interesting. You do a side plank and with the arm that is in the air, pull a low cable for a row. I use my resistance bands for this. It is a dynamic stability exercise and works balance as well as core.
The explosive pushup is where you push off from a pushup position so both hands leave the floor or, in my case, the elevated bench so that I am at an incline.
I am not strong enough yet to do them from the floor position, but I will be eventually. 😉
There is also a metabolic workout to be done, but I do biking right now and don’t do the metabolic workout. Think of it as a HIIT workout. I also do my own warmup, which is actually pretty similar to the one described in the book. Since I have used NROL in the past and also Rachel Cosgrove’s book (she Alwyn’s wife) – they achieve the same thing.
Tonight is mother/daughter night! Off to have fun 😀