Saturday, September 23, 2017

Saturday, September 23rd Workout - Push Day A - Chest, Shoulders & Triceps and Cardio

Okay, I ended up working out at home (thanks IBS) and I loved it as usual!

I don't want to waste my gym membership though so I may do the thing where I do a full workout plan (days A-D) at home and do fasted cardio on the treadmill at the gym during the majority of the week. But it'll all depend on my mood and how I feel.

I have a blog post that I want to write about working out in various placed but I'm not sure that will happen today. Anyway... on to today's workout where I'm also including (just this one time) everything I do during my stretch including all the yoga poses I put in!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 2 hours, 3 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 10 Minutes

Basic Warm up

Basic Plank - 1 x 67 seconds, 1 x 63 sec, 1 x 65 sec 1 x 66 sec, 1 x 61 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x black band (15-20 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 5 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  1 set x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 5 lbs

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds: 2 Mile Brisk Walk”:
Fitbit info: time: 30 minutes, distance: 1.63, steps: 3,726, calories burned: 226

Full body Stretch - 23 Minutes - Full Details - Each Stretch is held for 15 seconds excluding the rotating ones that are held for 5 seconds a side enough times to add up to 15 seconds each:

Rotating Neck Stretch
Neck Release Stretch
Standing Side Bend
Overhead Tricep Stretch
Shoulder Stretch
Overhead Shoulder Stretch
Eagle Arms Pose
Wrist Stretch
Wide Arms Stretch (using the doorway)
Tree Pose
Warrior II Pose
Triangle Pose
Standing Calf Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Standing Half Forward Bend (holding on to shelf)
Standing Forward Hold
Downward Dog Pose
Downward Dog Pose with Alternating Calf Stretch
Low Lunge Pose
Half Split Pose
Cat/Cow Pose
Thread the Needle Pose
Cobra Stretch
Child's Pose
Pigeon Stretch Pose
Reclined Butterfly Pose
Knee to Chest Stretch
Rotating Ankle Stretch
Prone Hamstring Stretch with Stretch Band
Reclined Glute Stretch
Reclined Glute Stretch 2
Supine Twist (knees folded for back safety)
Bridge Pose
Seated Butterfly Stretch
Seated Side Bend
Seated Spinal Twist
Cross-Legged Forward Bend
Seated Hamstring Stretch
Wide-Angle Seated Forward Bend
2nd Seated Butterfly Stretch

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