Tuesday, November 27, 2018

Tuesday, November 27th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch

Abs Day A is done and with today's workout I have finished my "A" days and worked out 4 days in a row!

I had two new exercises today that I hadn't done before which were the "windshield wipers" and the rocking forearm plank (which was really hard) and I added loop bands to several of the exercises just to make my body work a little harder.

I'm loving working out again and I'm definitely going to keep it going! Push Day B tomorrow!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 2 hours, 2 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper Back
Obliques

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Hollow Hold - 3 x 15 seconds
10 reps x bodyweight of every exercise of Abs Day A
Walk in Place - 1 Minute

Upper, Lower & Obliques: 52 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 35 seconds, 1 x 29 seconds, 1 x 25 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 7 reps up and down, 1 x 5 reps up and down: bodyweight

Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 15 reps: 3 x 30 lb band (doubled)

Basic Crunch (arms behind head) - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Windshield Wipers - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Cross Body Touches - 3 sets x 15 reps: bodyweight

Dead Bug - 3 sets x 15 reps: bodyweight

Supine Side Reaches - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.71 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 30 Minutes

MyZone Info                                                       Fitbit Info
 

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