Monday, June 13, 2016

Monday, June 13th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Walking

It always feels so great to work out again and this time my goal is to do a full workout week this week so unless an injury happens I will make those workouts happen. My days will be planned around them instead of the opposite!

Also, for the 21 minute walk, I basically walked circles around my yard this time and I wanted to do 30 minutes but my feet cramped so horribly by minute 21 that I had to stop. Considering they started cramping by minute 3 I figure I held out as long as I could. I'm going to keep up the walking every day so that, hopefully, by the time the 5K actually comes around by October my feet won't hurt at all.

Tomorrow is Accessory Day A and my first 5K official training day!

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

Basic Warm up

Workout:
Push Ups (against sink) - 3 sets of 20
going back and forth with
Prone Row with 10 lb dumbbells - 3 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 9
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 12 and 2 sets of 10

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -1 set of 10, 1 set of 7 and 1 set of 6
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 8

Basic Plank - 1x34 seconds, 1x25 sec, 1x20 sec, 1x18 sec, 1x14 sec & 1x12 sec
going back and forth with
Superman - 1x44 sec, 1x34 sec, 1x30 sec, 1x25 sec, 1x21 sec & 1x20 sec

Cool Down:
full body stretch

21 Minute Outdoor walk

Fitbit info:
time: 21 minutes, distance: 0.86 miles, steps: 2,088 calories burned: 146

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