Wednesday, July 6, 2016

Wednesday, July 6th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

I raised a couple of things in today's workout but didn't do any cardio because it's way too hot and humid for that right now.

I upped the calf raises to 20 reps a set instead of 15, the falling leaf to 12 reps a set instead of 10, the glute bridge to 20 reps instead of 15 and the "dead bug" to 12 reps instead of 10 and 6 reps instead of 5 a set.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour, 5 minutes

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 15 pound dumbbells - 5 sets of 20
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 5 sets of 12

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 - 3 sets of 15 reps
going back and forth with
Lateral Raise with 5 lb dumbbells - 3 sets of 15 reps

Glute Bridge/Hip Raises (with 30 lb dumbbell on hips) - 4 sets of 20 reps
going back and forth with
"Dead Bug" - 1 set of 12 reps, 6 sets of 6 reps

Cool Down:
Full Body Stretch

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