Sunday, December 4, 2016

Sunday, December 4th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

I am nicely sore from yesterdays' workout and I wanted to work out so much today that I actually did it earlier than normal! Tomorrow I face Leg Day!

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 51 Minutes

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 10 pound dumbbells - 4 sets of 12
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 4 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 15 reps
going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Glute Bridge/Hip Raises (with 25 lb dumbbell on hips) - 4 sets of 12 reps
going back and forth with
"Dead Bug" - 8 sets of 6 reps

Cool Down: 11 Minutes
full body stretch

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