This morning was challenging. I cannot explain it but felt down and tired. It was difficult to get moving. I completed my normal Wednesday leg routine. Positive moment: I actually did it which is better than not doing it.
I started by rowing 500 meters to warm up. I then moved to hip work with bands. The bands I use are here: https://amzn.to/47IeA6D. The first set is to tie the bands just above both knees. I use two bands and try and tie it pretty tight. I then perform 100 reps opening my legs against the resistance. It takes just about 2 minutes in total as I try and do them slow. I next remove the bands and place a ball between my knees. The ball I use is here: https://amzn.to/3XUXmzP. I then perform 100 reps pressing my knees against the ball. Again it takes about 2 minutes total. I target 2 minutes as this is slow enough to get a good rep.
After that, I move to my exercise bike and site backwards. The seat is high enough to get my feet off the floor which is needed for this exercise. I tie the same two bands across my ankles and place the ball between my knees. I perform 100 reps pulling my ankles apart which takes about 2 minutes total.
I then use a resistance band attached to the bottom of my weight bench. These are the bands I have: https://amzn.to/3TJ7xF0. I use the purple one for this particular exercise. I put my left in the band and swing my leg out against the resistance for 100 reps. I repeat the same with my right leg. I then do the same thing with left and right legs only this time I swing from front to back for 100 reps each.
I thank attach an ankle stripe band like the one here: https://amzn.to/3XBM02l. I bend my knees so that I am close to a sitting position and walk side-to-side for 7 steps to the right and 7 steps to the left for a total of 14. I repeat this 7 times giving me 98 total reps. My legs are burning pretty good from this.
Next I get on the squat rack and work up from 135 pounds to 255 pounds and back down. I go as deep as I can. I use an old school squat belt for back stability like this: https://amzn.to/3XBM02l.
Once squats were done, I performed a 20 minute AMRAP (as many rounds as possible) of 400M run, 10 Romanian Deadlift for hamstrings with 135 pounds, 24 walking lunges with no weight, and 45 calf raises on a step with no weight. For the calf raises, I do 15 with toes pointed in almost touch each other, 15 with toes pointed straight, and 15 with toes pointed out. This hits all part of my calf muscles. I was able to perform 3 total rounds.
After that, I put on a 20 pound weight vest and walked for 1.10 miles at a fast pace. Overall, I got the workout done but had a very difficult time getting through it and my intensity was really lacking. I had 72 intensity minutes which is lower than normal.
The positive of all of this is that I did it. Way better for both my physical and mental health than not doing it. I always encourage people to do the best they can even if circumstances are not ideal. I had to take my own advice today and am glad I got it done. Have a great day everyone.