Workout: 12/22/08

After 2 days recovery (lots of back/chest work on Friday), today was a stability and light leg day.  This month is also a unilateral month: whenever possible, I’m doing exercises one side at a time.

Cardio: 30 minutes on the crosstrax machine, average heart rate: 145 BPM.  About 250 calories.

First SuperSet: Core.  Two sets.

  • Plank: 1.5 minutes
  • Bridge, one support leg, one moving leg: 20 reps each side
  • Side Plank: 1 min/side
  • PushUps: 15

5 Jumping Jacks to a Burpee between sets to get the heart rate back up, 10 reps.

Second SuperSet: Stretch Bands, two sets:

  • Shoulder raise/side step: 12
  • Standing One Arm Row: 15/side
  • Shoulder Rotations: out 15
  • Shoulder Rotations: in 15

Mountain Climbers between sets to get the heart rate back up, 10 reps.

Third Set: Unilateral Legs on Machines

  • Leg Extensions, 60#, 15 reps/side
  • Leg Curls, 60#, 15 reps/side
  • Leg Press, 125#, 15 reps/side
  • Triange Push Ups between Leg Press sets: 10.

Last Set: Abs On Incline Ab Bench.  2 Sets

  • Hanging Crunches 15
  • Hanging Reverse Crunches 15

After that my shower should did feel good!

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