Friday, June 24, 2016

Friday, June 24th Workout -Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

The workout went well today outside of the sharp pain in my bad knee (which was in a Velcro knee brace and I was being very, very careful with it) but because of the knee I had to cancel the nature walk. That kind of sucks but tomorrow is Leg and 5K training day and I don't want to miss it unless I absolutely have to so I'm currently icing the knee and hoping for the best.

I also raised a few things in today's workout.

The dumbbells I'm holding during the calf raises went up from 10 lbs to 15 lbs each and forearm exercises, front raises and lateral raises were all moved up to the 5 lb dumbbells. It was definitely harder but I felt challenged again which is what I wanted!

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 15 pound dumbbells - 5 sets of 15
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 5 sets of 10

Heel to Toe Slow Walk Across the Living Room - 6 sets across

Standing Behind-the-Back Forearm Curl with 5 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 5 lb dumbbells - 3 sets of 15

Front Raise with 5 lb dumbbells - 1 set of 20 reps, 2 sets of 15 reps
going back and forth with
Lateral Raise with 5 lb dumbbells - 1 set of 20 reps, 2 sets of 15 reps

Glute Bridge/Hip Raises (with 30 lb dumbbell on hips) - 4 sets of 15 reps
going back and forth with
"Dead Bug" - 1 set of 10 reps, 6 sets of 5 reps

Cool Down:
Full Body Stretch

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