Wednesday, January 16, 2019

Wednesday, January 16th 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!

Tomorrow I have Push Day B and then Friday is probably a rest day because I have a really busy day between work and appointments.

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 1 hour, 58 Minutes Total Time

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

Upper, Lower & Obliques: 50 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 40 seconds, 1 x 35 seconds, 1 x 31 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 8 reps up and down, 1 x 6 reps up and down, 1 x 4 reps up and down: bodyweight

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: bodyweight

Cross Body Touches - 3 sets x 15 reps: light band (15 lbs)

Dead Bug - 3 sets x 15 reps: bodyweight

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

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.46 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 28 Minutes

                                                          Fitbit Info

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