Wow... my entire body feels like jello and I can just imagine how much I will hurt tomorrow but at the same time I feel great!
This week's workout plan is 3 days of body weight training on weight machines with another 3 days of cardio. Next week we'll start to break the workout plan up into body sections and more free weights and bands with cardio.
So today I had a bout 45 minutes of my trainer showing me how to use everything in the gym and how to do the various machines, then I did a 10 minute warm up on the Arc Trainer (an cross-trainer elliptical with skiing-like motions), about 5 minutes warming up with bands, 10 or so minutes doing the superman and plank and the rest of the time was spent on weight machines. I am exhausted but I loved it!
The next two days will be cardio because I need my 2 hour weight workouts to not be on the days that I work!
Full Body Weight Training - 2 hours
Arc Trainer - 10 minute warm up - moving levels and incline up and down every minute (I didn't log the details but will next time)
Band warm-up - 5 minutes
Basic Plank - 1x37 seconds, 1x28 sec, 1x28 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps
Seated Calf Raise Machine - 5 lbs weight on both sides - 3 set x 15 reps
Leg Extension Machine - 25 lbs - 3 set x 15 reps
Leg Curl Machine - 40 lbs - 3 set x 15 reps
Chest Press Machine - 15 lbs - 3 set x 15 reps
Lat Pulldown Machine - 40 lbs - 3 set x 15 reps
Bicep Arm Curl Machine - 15 lbs - 3 set x 15 reps
Tricep Extension Machine - 30 lbs - 3 set x 15 reps
Ab Crunch Machine - 50 lbs - 3 set x 15 reps
Leg Press Machine - 100 lbs - 3 set x 15 reps
Rear Delt Machine - 25 lb - 3 set x 15 reps
Pec Fly Machine - 40 lb - 3 set x 15 reps
Hip Abduction Machine - 40 lb - 3 set x 15 reps
Hip Adduction Machine - 40 lb - 3 set x 15 reps
Chin Assisted Pullup - 150 lb - 1 set x 10, 1 set x 5, 1 set x 3
Full body Stretch