I’ve had a couple great workouts this weekend. Worked hard, tied a couple personal bests, hit the locker room all sweaty, slept like a dog at night. Thought I’d share the workouts and some notes.
-20-30 minutes of cardio. November is my treadmill month (I’m a little sad to see it go); the machine is set a 6 incline, walking speed is 3.8, running speed is 6.2. I go until the timer shows 2:55 at a walk, then run through every 3rd minute (3,6,9,12,15) walking the others for a total of 20-30 minutes.
-Reverse Crunches to Push-ups on an exercise ball (15); Bridge on ball (1 minute); Side Plank (1 minute/side).
-warm-up exercise: assisted pull-ups. Two sets of 12 at 1/2 my body weight OR unassisted pull-ups (5.5 on try Sunday).
-Bench Press (flat) firstname.lastname@example.org# DBs/ Tricep Dips (20)/Chalice Squats 15@25# 2 sets of all.
Leg Press Single leg 15 each@65# 2 sets
-Kneeling Rows (12@40#)/Lunges holding 15#DB (10/side)/ bench crunches (20) 2 sets
-Lat Pulls (12@60#)/Pushups (10) 2 sets
Captains Chair 15 ea. 2 sets
One more ab exercise that I can’t name. 15ea 2 sets.
Stretching. Shower. Home.
I like mixing upper body and lower body together in a superset, but I haven’t been able to figure out how to use a leg machine and add upper body to it except for the squat box. When I do the interval cardio, I’m easier on my legs. When I do a steady-rate cardio, I use leg machines.
This workout (after the cardio) usually takes me about 45-60 minutes.
The warm-up exercise is to warm up the muscles I’ll be using that day. The core work helps and pull-ups use a lot of the body.
The unnamed exercise: you hang by your hands on a slanted ab bench, legs up and lower leg parallel to the ground. Keep core firm, pull legs in toward chest then press feet out maintaining legs at parallel.
I just realized today that there aren’t any shoulder exercises in here. Need to add an overhead press in here somewhere.
December and I return to the cross-trak machine (it’s similar to an elliptical).
I have a stability workout I do at least once a week that’s different than this. More bodyweight activities that combine moves (lunges with a bicep curl as I hold at the bottom for example). It’s another fun workout.