Friday, August 21, 2015

Friday, August 21st Workout

August 21st Workout:

Treadmill: 65 min, 2.84 distance, 6,913 steps, speed between 1.5 - 3.0 (almost all between 2.8-2.9) mph, incline between 0 -.5.

Pull Day: 1 hour:

Lat Pull Down Machine: (I need to up the weights on this machine because it was too easy)
                                         30 lbs (1 set x 10 reps)
                                         40 lbs ( 3 sets x 10 reps)
                                         30 lbs (1 set x 30 reps going fast until failure)

Donkey Kick on Machine: 10 lbs (1 set x 10 reps)
                                            15 lbs ( 3 sets x 10 reps)
                                            10 lbs (1 set x 10 reps going fast until failure)

Chest Supported Arm Row: 10 lbs (1 set x 10 reps)
                                              15 lbs ( 3 sets x 10 reps)
                                              10 lbs (1 set x 10 reps going fast until failure)

Standing Band Pull - Blue Band:  3 sets x 15 reps

Standing Band Row - Blue Band: 3 sets x 15 reps

Bench Squat: 3 sets x 10 reps holding 10 pound weight plate (need to up the weight)

Bosu Ball Basic Balance: 3 sets x 30 seconds           

Bosu One-Leg Balance: 3 sets x 20 seconds                        

Bosu Mini-Squats: 3 sets x 20 seconds   

Birddog: 2 sets x 10 reps

Basic Crunch: 3 sets x 10 reps

Oblique Leg-Up Twist: 3 sets x 10 reps

Flutter Kicks: 4 sets x 5 seconds

Full Body Stretch

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