Friday, January 22, 2016

Friday, January 22nd Workout - Pull Day - Back, Biceps and Abs

Yay for working out again! Today I learned Pull Day which focused on the back, biceps and abs with a lot of emphasis on the core. This was my last day being trained for now because now I know all the workout days and exercises and can organize them into my week.

My goal is 5-6 workout days a week or working out for maybe 3 days on and 1 day off. I'll figure it out as I go depending on the day, how I'm feeling, how much time I have, etc but working out is now going to be a priority. It has to get done so it will be done! And to keep myself accountable my trainer  (hi Denise!) will be reading this blog and seeing whether or not I worked out so, yeah, I'll be working out lol.

I want to really make an effort and work out in the mornings because I'm way more likely to stick to it the earlier I do it. I'm also going to be doing abs at least 3 days a week and adding in at least 20 minutes of cardio to begin with.

It would also be nice to figure out how many calories I'm burning during these workouts so I can input that into My Fitness Pal but I'm not sure how to do that. It's easy to get a calorie burn with the fitbit when I do cardio but not weights.

Tomorrow I'm tackling leg day again so wish me luck!

Pull Day: 75 Minutes:

Warm Up:
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear felt

Workout:
Prone Row with 10 lbs dumbbells - 5 sets of 20 reps/10 sets of 10 reps
One Arm Row with 8 lb dumbbells - 3 sets of 10 reps
Chair Pose - 3 sets to Failure (starting with 2 minutes a set)
Trap Flies with 3 lbs dumbbells or blue band (4-6 lbs) - 3 sets of 10 reps
Bicep Curls with 8 lb dumbbells or green band (10-12 lbs) - 3 sets of 10 reps
"Falling Leaf" - 3 sets of 10 reps

Abs:
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 10 reps - 5 sets of 10 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 10 reps
Basic Crunch with hands reaching to knees - 5 sets of 10 reps to 10 sets of 10 reps

Cool Down:
full body stretch

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