Cathe Butts & Guts

When I start craving some serious strength training I always go back to Cathe, just because her programs are so well done with very great instructions and perfect body part target. Nothing say pain after a run like doing Butts & Guts after a run, I got in my scheduled 3 miles run this morning, it was really hard getting out of a warm cozy bed just for 3 miles but part of the resolution is stick to the program, I can do less but not more since I will be violation the 10% rule, cycle down run and probably setting my self up for injury. Sorry back to today's workout, after my 3 miles using itrain9 30mins, pulled out Butts & Guts and decided to tackle the standing portion, between the walking lunges, squats, deadlifts and firewalkers my legs were toast but really it hit the spot.

Starting things off right

Using iTread 9 60 mins I did a 10k on the treadmill, I am really coming to enjoy using the iTread workout, initially when I bought them it was such a struggle to use them and keep up that I hardly do them but now they are such a nice workout to do on the treadmill and sneaky add in speed/hill workout when doing a steady state run. I still keep the pace at my already determined pace which is close to what Grace have for the joggers. I probably need to invest I some new ones.

After the run did a kettlebell total body circuit, can't remember where I got this one from

double hand KB Swing 10x - 20kg
Double KB Press 10x - 15pounds
double hand KB Swing 10x - 20kg
Double KB Row 10x - 16kg
double hand KB Swing 10x - 20kg
KB Squats 10x - 20kg
double hand KB Swing 10x - 20kg

 then the Leg Matrix - 1 round



2x50 Mountain climbers

For Flexibility did 5 rounds of Sun Salutation A



or this site has a great poster version  the intention is not to stress myself out with yoga but to do either Sun A or B and then shuffle the Baron Baptiste yoga deck and pick a card. Today's card Ardha Virabhadrasana
(deep hip lunge)

From here

So for about 90 mins, got in cardio, strength and flexibility, then I drank a glass of my amazing meal mixed with unsweetened Almond milk that I won from Molly, shower, changed and went to get my mammogram.