Wednesday, June 15, 2016

Wednesday, June 15th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance Plus Walking

Yes! I'm finally making progress beyond Push/Pull day A!

Today's workout went really well and I ended up walking up around the school by our house. My feet still cramped up but I'm sure eventually they'll get used to the walking in sneakers!

I also feel like I'm ready to move my front and lateral raises to 5 lb dumbbells instead of 3 lbs so that's what I'll try next time and I raised the weight on the glute bridge to 30 pounds in total from 25.

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

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 10 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 3 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 3 lb dumbbells - 3 sets of 15

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

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

32 Minute Outdoor walk

Fitbit info:
time: 32 minutes, distance: 1.37 miles, steps: 3,324 calories burned: 225

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