Thursday, August 30, 2018

Thursday, August 30th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch

I had an great abs day workout and I'm very sore from yesterday's leg day but I was able to do cardio again so yay for that!

With today's workout I've done 4 workout days in row and I've finished my "A" days which hasn't happened in a very long time!

I can't wait for Push Day B tomorrow!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch - 1 hour, 55 minutes

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Hips/Abs
Obliques
Back
Chest Opener

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Dead Bug - 12 reps

Upper, Lower & Obliques: 40 Minutes

Forearm  Plank - 3 sets x Failure: 1 x 73 seconds, 1 x 55 seconds, 1 x 43 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 10 reps up and down, 1 x 8 reps up and down, 1 x 6 reps up and down: bodyweight

Standing Anchored Band Oblique Crunch - 3 sets x 15 reps: 3 x 40 lb band (doubled)

Basic Crunch (arms down at sides) - 3 sets x 15 reps: bodyweight

6-Inch Hold - 3 sets x Failure: 1 x 20 seconds, 1 x 19 seconds, 1 x 16 seconds: bodyweight

V-Crunch - 3 sets x 15 reps: bodyweight

Dead Bug - 3 sets x 15 reps: bodyweight

Supine Side Reaches - 3 sets x 15 reps: bodyweight

Cardio: 45 Minutes: 
“Leslie Sansone's Walk at Home - 5K With a Twist”: Fitbit info: time: 45 minutes, distance: 2.46 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

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