I decided to start at home but this workout can also be done at the gym so I won't have to switch workouts if I decide to go back and forth.
I did have to scale my weights and bands down by a lot. Some of my weights went from lifting 12-15 lbs down to 3 lbs and 5 lbs and I would normally be upset about that but, that's exactly what my trainer told me to do when I saw him last week, in order to get my body back on track and even after warming up, Push Day A, cardio and my full-body yoga stretch my back doesn't hurt and that's what really counts!
I also absolutely loved doing my yoga stretch/routine. I only held each pose for 10 seconds to start off with but it was still great. I felt like my body was saying, "hey, I remember this and I love it!"
I went through and edited my Push/Pull/Legs/Abs A-G workout last week to make sure it's safe for my back and I stuck with only 20 minute of WATP's for cardio and kept is really low-key.
In a way I feel like I'm back at the start of my fitness journey but in another way, I know what my body is capable of doing and I know I'll get there again with time. I just need to be careful and take my time as I go and I'm more than willing to do that.
I can't wait for Pull Day tomorrow!
Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 40 Minutes Total Time
Warm-Up: 10 Minutes
Foam Rolling - hold 30 seconds per stretch & side:
Upper & Lower Back
Forearm Plank Set: 3 planks x 30 second hold forearm plank
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 1 Minute
Chest, Shoulders & Triceps: 50 Minutes
Standing Anchored Band Chest Press w/handles - 3 sets x 15 reps: 3 x 20 lb band (horizontal hold)
Dumbbell Fat Bench Chest Fly (vertical hold) - 3 sets x 15 reps: 3 x 5 lbs
Dumbbell Incline Bench Wide-Grip Chest Press - 3 sets x 15 reps: 1 x 8 lbs, 2 x 5 lbs
Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 1 x 5 lbs, 2 x 3 lbs
Anchored Band Lateral Raises w/small handles - 3 sets x 15 reps: 3 x 3 lb band (doubled over)
Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 3 lbs
Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over)
Dumbbell Crossface Tricep Extensions on Bench - 3 sets x 15 reps: 3 x 3 lbs
Cardio: 20 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 20 Minute Easy Burn”: Fitbit info: time: 20 minutes, distance: 1.18 miles
Full Body Yoga Stretch (holding each pose for 10 seconds per side) - 20 Minutes