We introduced some strength training in Week 3! It was very exciting :)
I kept some good core stabilization and shoulder health exercises in like the straight leg raises, Ys Ts As and Wall Angels (which are a LOT harder than they look). I didn't shoot some exercises since I was spotting so you didn't get to see pretty awesome bench dumbbell presses but you will in Week 4!
Micah did 3 sets of 8-12 reps with weights heavy enough for him to feel fatigued by that 8th-12th rep. I'm a stickler for form so once form starts to break down, it's time to end the exercise (even if rep 8 hasn't been reached).
Micah's ankle was feeling a little tender this week so to err on the side of caution, I made him do some intervals on the bike (which were still wicked hard), some cardio blasts that weren't too much of a burden on the ankle (that would also help strengthen it), and then he ended with one more set of intervals on the elliptical before cooling down.
Micah was pretty tired on Wednesday when we trained. He hadn't slept well the night before and hadn't eaten in a few hours before the workout. I'm bringing this up for a few reasons:
Week 3 was great! The holidays are around the corner and Micah will be on his own for some of weeks 4 and 5 so the next post will focus on what to do when you are on your own! In the meantime, enjoy the Week 3 video!