Day 2 again

Nice. I'm back at the gym and I've finally had a chance to look at the card that the fitness instructor was scribbling on to see what it was all about. I've got a work out plan. On first inspection, it looks like it's very simple but then again, I'm obese so I may struggle with this.

Here's how my fitness routine should go:
warm up
cross trainer (elliptical trainer?) for 4 minutes, quick-start and keep the pace at 90-100spm

stretches
1,2,3,4,5,8,9 and 10
hmm, I'll get the names of the stretches later when I get my card back

Cardiovascular exercises
treadmill for 10 minutes where I alternate between 1 minute 5.5kph and 1minute 7.5kph
bike for 8 minutes at level 3-4 and keep it up to 70rpm
rower 1000m level 4-5 at about 300rpm

Resistance
vertical traction 15 reps 2 sets at 28.5kg
pectoral 15 reps 2 sets at 15-20kg
leg press 15 reps 2 sets at 30-50kg

Functional training
rotary torso 15-20 reps 2 sets
sit-ups 15-20 reps 2 sets
reverse crunch 15-20 2 sets

Cool down
cross trainer 4 minutes quick-start at 80spm

stretches 1,2,3,4,5,8,10,12

and that's the end of my routine.

I managed to complete the whole routine in about an hours time. What it hasn't taken into account is that I rode my bike to the gym so I pretty much did a warm up..... and I have to ride my bike back home so it's like a cool down....... My legs are aching. My legs were already a little achy from the light workout from the day before, but after the bike ride, I didn't feel much, but after the sun went down, the pain started to come on.

All in all, I think it's a good workout. I've been pushed a little and I'm out of breath, but I think I can go further. I think the idea behind this workout is to keep the heart rate up for a longer period of time. It's not a hard and fast go right overboard for the first 5 minutes and then not be able to do anything else.