Saturday, April 16, 2016

Saturday, April 16th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs Plus "Training for a 5K" Day

Since I didn't work out yesterday I decided to combine Accessory Day B and Training for a 5K day into one.

I actually went on the bike path for the 5K training because the weather is gorgeous but we only went to the end of the bike path by the bridge and not all the way to hit a full 5K and it was still hard! Next time I want to cover the whole distance!

And tomorrow I start the workout week all over again.

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour

Basic Warm Up

Workout:
Seated Calf Raises with 10 lb Dumbbells on Thighs - 4 sets x 20 reps
going back and forth with
Band Face Pulls with Blue Band (4-6 lbs) 4 sets of 20

Standing Calf Raises holding 10 lb weights - 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x9, 5 lb DB - 1x12, 3 lb DB - 1x15
set three: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set four: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12

Seated Forearm Curl with 3 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Cool Down:
Full Body Stretch

Bike Path Walk Fitbit Info:
time: 54 minutes, distance: 2.27 miles, steps: 5,532 calories burned: 282

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