W1-
Monday Tuesday
A1. DB Bench Press @ 33X1, 8-10 reps x 3, rest 60 sec
Monday Tuesday
A1. DB Bench Press @ 33X1, 8-10 reps x 3, rest 60 sec
15# DB/hand
A2. Lat Pull Down, 5 sec up, 8-10 reps x 3, rest 60 sec
A2. Lat Pull Down, 5 sec up, 8-10 reps x 3, rest 60 sec
55#
B1. Seated DB OH Tricep Extension @ 30X1, 8-10 reps x 3, rest 60 sec
B1. Seated DB OH Tricep Extension @ 30X1, 8-10 reps x 3, rest 60 sec
Attempted 15#/hand, then 12.5#/hand, then one 20# DB, then finally settled on two 10#. This was hard/heavy. Is it suppose to be one DB or 2?
B2. Seated Cable Row @ 30X1, 8-10 reps x 3, rest 60 sec
B2. Seated Cable Row @ 30X1, 8-10 reps x 3, rest 60 sec
55#
C1. Russian Twist, 20/side x 3, rest 30 sec
C1. Russian Twist, 20/side x 3, rest 30 sec
Done
C2. Arch Body, 30 sec hold x 3, rest 30 sec
Done
C2. Arch Body, 30 sec hold x 3, rest 30 sec
Done
Tuesday Wednesday
A. Fire Hydrants, 15/leg x 2, rest 20 sec
Done
B. Leg Extensions, 15/leg x 2, rest 20 sec
B. Leg Extensions, 15/leg x 2, rest 20 sec
Done
C1. Sumo Dead Lift @ 40X1, 6 reps x 5, rest 45 sec *focus on squeezing butt at top
C1. Sumo Dead Lift @ 40X1, 6 reps x 5, rest 45 sec *focus on squeezing butt at top
Done; just used bar
C2. DB Reverse Lunge, 8-10/leg x 5, rest 45 sec
C2. DB Reverse Lunge, 8-10/leg x 5, rest 45 sec
Done 15#/DB hand
C3. 45 degree Back Extensions @ 30X2, 10-15 x 5, rest 45 sec
C3. 45 degree Back Extensions @ 30X2, 10-15 x 5, rest 45 sec
Done, body weight
D. Bird Dog @ 11X5, 8/side x 3, rest as needed
D. Bird Dog @ 11X5, 8/side x 3, rest as needed
Done
**video as much of this as possible
**video as much of this as possible
***lovvvved this. Enough to make you sweat and feel the burn but not exhausting
Wednesday saturday
20 min easy run
Wednesday saturday
20 min easy run
1.80 miles; 11:08 pace
Rained on me
Thursday Thursday
A1. DB Push Press @ 30X3, 8-10 reps x 3, rest 60 sec
Thursday Thursday
A1. DB Push Press @ 30X3, 8-10 reps x 3, rest 60 sec
15# DB/hand
A2. Assisted Pull Up @ 30X1, 6-8 reps x 3, rest 60 sec
A2. Assisted Pull Up @ 30X1, 6-8 reps x 3, rest 60 sec
55# assistance
B1. OH Cable Tricep Extension @ 30X1, 12-15 reps x 3, rest 60 sec
B1. OH Cable Tricep Extension @ 30X1, 12-15 reps x 3, rest 60 sec
35#
B2. Lying DB Reverse Flys @ 30X1, 12-15 reps x 3, rest 60 sec
B2. Lying DB Reverse Flys @ 30X1, 12-15 reps x 3, rest 60 sec
Um this was hard. Or maybe just awkward; tried to use 10#\hand and ended up using 7.5#\hand
C. Front Plank, 45 sec x 3, rest 60 sec **raise 1 foot for 5 sec at a time alternating
C. Front Plank, 45 sec x 3, rest 60 sec **raise 1 foot for 5 sec at a time alternating
Done
D. Side Lying Crab Shell @ 11X3, 8-10/leg x 3, rest as needed
D. Side Lying Crab Shell @ 11X3, 8-10/leg x 3, rest as needed
Done
Friday Saturday
A. Lying Glute Bridge, 20 reps x 3, rest as needed *2 sec pause at the top
Friday Saturday
A. Lying Glute Bridge, 20 reps x 3, rest as needed *2 sec pause at the top
Done, body weight
B. Russian KB or DB Swings, 20 reps x 3, rest 60 sec
B. Russian KB or DB Swings, 20 reps x 3, rest 60 sec
Done 25# DB
C. 100’ Walking Lunges x 3, rest 90-120 sec
C. 100’ Walking Lunges x 3, rest 90-120 sec
Done
D. Back Extensions, 75 accumulated for time:
D. Back Extensions, 75 accumulated for time:
Didn't do; I did this work out at home and didn't have anything to do this on. Might try off my bed later haha
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