Friday, February 24, 2017

Friday, February 24th Workout - Lower Body Weight Machine Training & Abs

I did it... I did it!! I finally hit 1 minute on the plank!!!

I've been working towards this (obviously on and off) for over a year and it feels amazing to finally get there. I'm going to keep working on getting all my planks to that time and keep working on time but... wooohoooo!!!!

The rest of the workout went great as well. Once again, bringing everything to work and going directly to the gym worked perfectly. Tomorrow I want to go back in the morning for upper body again and I want to add in some cardio as well.

Lower Body Weight Machine Training & Abs - 1 hour, 26 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.4 miles, incline: 2, speed 2.5-2.6

Leg Warmup

Basic Plank - 1 x 60 seconds, 1 x 50 sec, 1 x 42 sec 1 x 38 sec, 1 x 27 sec

Weight Training & Abs: 1 hour, 6 minutes

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 set x 15 reps: 3 x 45 lbs

Ab Crunch Machine - 3 set x 15 reps: 1 x 60 lbs, 2 x 50 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Weighted Ball Crunch with 4 lb ball - 6 sets x 8 reps

Oblique Crunch - 6 sets x 8 reps

Full body Stretch - 10 Minutes:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

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