I've gone through and edited my Push/Pull/Legs/Abs A-G workout to make sure it's safe for my back and I've added a new warm-up that includes foam rolling and some basic exercises for each section. We'd also like to add a treadmill at some point in time but for now I can use walking DVDs and walk outside.
I loved how today's workout went, I worked really hard and I can't wait for tomorrow's Pull Day!
Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 50 Minutes Total Time
Warm-Up: 10 Minutes
Foam Rolling - hold 30 seconds per stretch & side:
Chest & Shoulders
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank, 30 seconds forearm plank, 30 seconds knee forearm plank.
Knee push-ups - 12 reps
Chest, Shoulders & Triceps: 48 Minutes
Standing Anchored Band Chest Press w/handles - 3 sets x 15 reps: 3 x 30 lb band (horizontal hold)
Dumbbell Fat Bench Chest Fly (horizontal hold) - 3 sets x 15 reps: 3 x 10 lbs
Barbell Incline Bench Wide-Grip Chest Press - 3 sets x 15 reps: 1 x 20 lbs, 2 x 10 lbs + 12.9 lb Bar
Seated Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs
Anchored Band Lateral Raises w/small handles - 3 sets x 15 reps: 3 x 2-4 lb band (doubled over)
Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs
Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 40 lb band (doubled over)
Dumbbell Crossface Tricep Extensions on bench - 3 sets x 15 reps: 3 x 5 lbs
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.6
Full Body Stretch (holding each pose for 30 seconds) - 22 Minutes