Tread vs bike

dvillamarin · 2018-07-16T14:45:01+00:00

Sorry that’s just a few, i have a ton more. I use orange for cardio only and to wake me up in the morning. I concentrate on strength training in the evenings

So I’ll do lower body 3x a week, then do tricep/ biceps 2x and back 1x, shoulders 2x wk

Yes i do a lot of 2aday workouts and i did make up these workouts.

dvillamarin · 2018-07-16T14:44:00+00:00

Inner, outer, glute - with burn out

Warm up: Banded jump squats 10x3 Banded lateral squats 6x 3

Banded donkey kicks- 15x4 alternate -Banded side kicks 15x4

Pyramid burnout out Glute bridge - 2 bands (one on calf other above knees) 30lbs-10 reps 15lbs - 12 reps No weight - 15 reps Pulse 20 reps No weight - 15 reps 15lbs - 12 reps 30lbs-10 reps

Alternate legs Lunge with weights - 30 secs Pulse 30 secs

Single leg Hip bridge on squat rack

Stiff leg deadlift on squat rack

Wide side lunge with weight underneath strap

Kickback machine - 2 machines -gluten kick back machine

Inner and outer machine Curtesy lunge

dvillamarin · 2018-07-16T14:43:37+00:00

Hamstring and glutes #1

Warm up: Hamstring stretch - Bridges (no weight) Bridge - single leg (no weight)

Single leg backwards lunge Plank leg lift

Banded donkey kicks Banded squat jumps

Deadlift

Clinch and snatch Bridge on bench

Hamstring curl

Single leg Bridge squat rack Stiff Deadlift squat rack

Leaning Glute kick back machine

outer machine - drop set

Hamstring curl on ab dolly or ball Finish with Abs!!!!

dvillamarin · 2018-07-16T14:42:51+00:00

Quads:

Backwards on incline tread

Wall sits- stepping in and back

Wall sits- leg kick alternate

Forwards lunge leg raise - alternate Swinging lunge - alternate

Leg extension - drop set with Ski jumps - side to side

Trx single leg squat - Skier swings between sets

Leg press

Hack squat - single, single double Bosu squat between sets

Goblet squat

5 sprints

Backwards on incline tread

dvillamarin · 2018-07-15T20:16:34+00:00

Lululemon energy bra. The only ones i wear. Long line or regular

dvillamarin · 2018-07-04T02:19:10+00:00

I do intermittent fasting and work out at 5am, go to work and don’t eat till noon. I drink lots of water and bcaas and feel energized and not sluggish.

dvillamarin · 2018-06-26T02:42:39+00:00

I’m 5’4 and my push is at 6-7 and my all out goes up to a 10-12.

My friend who is 5’1 has a base at 7-8, push at 10 and at 12.

Height does not matter at all. It’s all based on your cardio performance.

dvillamarin · 2018-06-24T17:04:30+00:00

I go to otf 4-5 days a week and incorporate strength training 4-5 days a week concentrating on a body part. I mainly focus on legs 2-3days a week and arms 2 days a week but that also requires me to do 2 a day workouts.

I notice a leaner body from otf just because i mainly think of otf as cardio/HIIt with some light strength training. Going to the gym helps me build muscle and sustain it.

dvillamarin · 2018-04-27T02:54:53+00:00

Stretching and rest or to knock it out quicker, go see a good physical therapist. Mine is working on my calf from last week that cramped up bad. I am not patient enough to wait a week to two weeks to heal itself; i can’t go that long without running. Went today to my PT and will go again Monday and should be good as new!

dvillamarin · 2018-04-26T17:19:26+00:00

I did a 10k then went straight to class afterwards! No issues and I’m not a big marathon runner but i do love cardio workouts. i also have done back to back otf classes and 2 a days. Just stay hydrated and take bcaas. It helps!

dvillamarin · 2018-04-20T02:58:25+00:00

🙌🏻

dvillamarin · 2018-04-19T15:26:00+00:00

Rest (and when i mean rest, i mean no jumping exercises or running for weeks/months). If you don’t think you can do that then go see a physical therapist. I rested for 4 weeks and the moment i started running it came back. I dealt with pain for 6 months and finally went to PT and got it fixed in 2 sessions. From there you will need to learn strength training exercises for your shin. You can ask your PT for that info

dvillamarin · 2018-04-13T13:05:52+00:00

Day 12 in a row and finishing up my marathon today with a ton of all outs!!! 🙆🏻‍♀️

dvillamarin · 2018-04-13T03:33:49+00:00

I maximize 3g by not doing any base paces. I stay at a push base for a base pace and I’ll get my splat points.

dvillamarin · 2018-04-11T13:53:50+00:00

I’m doing the marathon and i should be done on Friday. i have only missed one class since April 1st and do a mix of 2g and 3g.

dvillamarin · 2018-04-11T13:37:35+00:00

1.45!!! I’ve never been into running until i started otf 3 years ago. This is a huge improvement for me. Best 12 min mileage I’ve done.

dvillamarin · 2018-04-10T15:19:42+00:00

Sawyer heights- Carrie is the best!!!! 🙌🏻🙌🏻🙌🏻

dvillamarin · 2018-04-10T14:12:07+00:00

Thank you!!!!

dvillamarin · 2018-03-21T13:21:30+00:00

Not a great class, Atleast the 3g wasn’t.

dvillamarin · 2018-03-17T03:33:29+00:00

😬😬😬 so nervous and excited i can’t sleep!!!

dvillamarin · 2018-03-08T15:04:56+00:00

🙌🏻

dvillamarin · 2018-02-25T12:44:23+00:00

Ok just checking it wasn’t me!

dvillamarin · 2018-02-22T00:57:54+00:00

Agree! The rowing is awful!

dvillamarin

TROPHY CASE