Friday, May 20, 2016

Friday, May 20th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

It felt great to work out today! I was able to do more reps of several of the exercises and my lowest plank time was 20 seconds which is great!

I also decided to take the cardio outside and I wanted something a little harder than the regular bike path. We went up to the dam but the bike path portion of it was closed off due to construction so we took a different path, first through the woods and then along the path around the dam itself where the cross-country kids run.

I definitely walked slower than I would have on the paved path but there were way more inclines and hills so I worked harder and my feet are so feeling it but I can't wait to go back! Plus there are a lot of different paths to check out so I don't get bored, but, because of how my feet feel, tomorrow we may tackle the basic bike path again.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  55 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 1 set of 25, 1 set of 22 and 1 set of 20
going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 24, 1 set of 22 and 1 set of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12 and 2 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 14 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -3 sets of 8
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 12 and 1 set of 10

Basic Plank - 1x36 seconds, 1x31 sec, 1x25 sec, 1x24 sec, 1x24 sec & 1x20 sec
going back and forth with
Superman - 1x60 sec, 1x50 sec, 1x42 sec, 1x39 sec, 1x36 sec & 1x36 sec

Cool Down:
full body stretch

Cardio: 40 Minute Outdoor walk

Fitbit info:
time: 40 minutes, distance: 1.56 miles, steps: 3,810 calories burned: 267

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