Luckily, the internet is full of people that will plan for me! Today's workout comes courtesy of the Fitnessista as part of her 'Winter Shape-Up 2013' series.
Pre
Energy Level [1-5]: 3
Sore Areas: None.
Yesterday: Beer, No exercise
Environment: Indoors
Workout
Equipment: dumbbells - 15lb
Work Time: 34:00
Goal | Actual* | |||
---|---|---|---|---|
Exercise Name | Reps - Weight [type] | Set 1: Reps - Weight [type] | Set 2: Reps - Weight [type] | Set 3: Reps - Weight [type] |
Lateral Lunge R + 2 Jump Lunges + Lateral Lunge L | 10 rounds | 12 rounds [start R] | 12 rounds [start L] | 12 rounds [alt. start] |
Pile Squat + Bicep Curl + Overhead PressL) | 15 - 15 lbs | 15 -15 lbs | 15 - 15 lbs | 15 - 15 lbs |
Single-Leg Bent-Over Row (L) + Squats + (R) | 12/side [alt] + 15 squats - 15 lbs | 15/side + 15 | 15/side + 15 | 15/side + 15 |
Plank + Knee Touch | 15/side | 15 | 15 | 15 |
Supermans | 20 | 20 | 20 | 20 |
Bridged Chest Press | 15 - 15 lbs | 20 - 15 lbs | 20 - 15 lbs | 20 - 15 lbs |
Pushups | 12 | 0 | 0 | 0 |
Abs: On-elbow knee tuck + extend + life | 20 | 20 | 20 | 20 |
Total time | 11:00 | 12:00 | 11:00 |
Post
Energy Level [1-5]: 4
Stretch Time: 8:00
Total Time: 60:00
Day After
Sore Level [1-5]: 1
Sore Areas: Upper quads/Hip Flexors, Upper Back
Comments
Whoops. Totally forgot to write the pushups into my book, so those fell by the wayside. Fail...
But aside from that, I actually felt really good after this workout! I think I found all the right weights/reps for the exercises I was doing, which doesn't happen too often. Definitely felt some burn/fatigue by the end, but in a good way. Totally probably might have burnt off that Potbelly's sugar cookie I ate earlier (my undoing, EVERY TIME). Also I'm slightly worried my triceps aren't getting enough action -- going to have to look up some tricep moves and work them in in the future. Almost the weekend!
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