- bicep curl and shoulder press - 15 lbs/20 lbs/15 lbs
- fixed pulldown with 60 second hang - 70/100/85
- calf raises on seated leg press machine with 60 calf pulses - 130/150/130
- seated leg press with 30 squat pulses - 130/150/170
- tricep lying extension on bench and hold 35 sec - 15 lbs each time
Tuesday - 2:21 pm - kids are in Park City or in school, except for O and D who are taking naps. Time for me to exercise. Made up this little workout for myself after looking in vain for a Melissa Ioja workout and only finding this clip. So, started at 2:21 with a quick "The Man" warm up dance (cause you can't help but dance to that song!) then four rounds of:
- 10 burpees with push up
- 10 jump lunge with 3 knee hits (like in the Ioja clip above)
- 2 let downs
- 60 second hang
- 10 renegade plank - right arm with 15 lb weight
- 10 renegade plank - left arm with 15 lb weight
- 1 minute sprint
- 1 min wall quat
- 1 min center plank
Wednesday - Started at 2:25 pm while the kids nap. From the past two days it seems I have more energy at this time and am able to get a really good/hard workout in, versus just doing the bare minimum in the mornings. Did 3 rounds of the following:
- 10 right leg forward backward lunge with knee up
- 100 mountain climbers
- 10 left leg forward backward lunge with knee up
- 100 speed skaters
- 30 deadlifts with 2/30 lb
- 100 high knees
Thursday - Did 3 rounds of the following:
- 10 Push ups (some on toes, some on knees) with T-up - 5 lb weigh, t-ups on toes
- 1 slow let down - 20 seconds long
- 10 bicep curls 2/15lbs
- 1 slow let down - 20 seconds long
- 10 chair dips
- 1 slow let down - 20 seconds long
- 10 side raises 2/8lbs
Friday - Still super sore from my leg workout on Wednesday, and upper body slightly sore from workout yesterday. So just did a 30 minute walk today listening to "Wonderful Wonderful" of course, but ran during "Run for Cover" cause you just have to run during that song!
Saturday - nothing
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