Saturday, February 6, 2016

Saturday, February 6th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs and Cardio

Today's workout started out great! I was finally able to do 20 reps a set for triceps which I haven't been able to do since I got started as well as adding an additional 5 reps a set for both the front raise and the lateral raise.

Then came cardio. I was shooting for 30 minutes of a Leslie Sansone walking workout but I guess I picked a tougher one than before and had to cut it short at 20 minutes because, of all things, my freaking ankle was starting to ache and feel weak and I'm not about to sprain it again! Still 20 minutes is better than nothing and for the rest of today it's being iced/warmed and in it's boot thingie.

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 20 minutes

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 20 reps

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 20 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 20 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 20 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 15 reps
Standing Oblique Twists with green band (10-12 lbs) -  3 sets of 15 reps
Basic Crunch with hands reaching to knees - 1 set of 20 reps, 4 sets of 10 reps

Basic Stretch

Cardio: 20 Minutes
Leslie Sansone "Walk It Off Fast - 'Big Burn'" - Fitbit info:
time: 20 minutes, distance: 1.19 miles, steps: 2,441 calories burned: 133

Full body stretch

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