Hard and Fast

...is how I would describe my workout today in 2 words or less.

My treadmill work-out looked like this:

Part One
1 min running hard
1 min walking
2 mins running hard
1 min walking
3 mins running hard
1 min walking
4 mins running hard
1 min walking hard
5 mins runnung hard

Part Two
5 sets of 1 min SPRINTS + 1 min walking intervals

Part Three
3 sets of 1:30 walking + 30 seconds giving it my ALL

After my sweat-fest on the treadmill I decided to get intimate in the BOSU ball. I did 3 sets (15 reps each set) of each of the following: Back Extensions, V Sits, Mountain Climbers, Sit and Jump, Back/Forward Lunges, Squat and jump, and planks. It was tough, and the leg stuff really kept my heart rate HIGH! Especially what I call the "Sit and Jump" where you sit on the Bosu, stand and then JUMP! Its a great (read: BRUTAL) exercise.

Following my workout, we took Jersey to the park where she became a greedy little girl and actually quasi attacked another dog. I was shocked and appauled by her behaviour. I've never seen her act this way EVER. Needless to say, our visit to the park was cut short so Andrew dropped us off pretty far from home so we walked the 30 mins home. I don't know what got into her. Maybe dogs have bad days too?