Upper Body Workout

Cardio: The Firm Cardio Overdrive (45 minutes), 20 minutewalk.


Strength:
Pushups: 3 x 15
Flat dumbbell chest fly: 3 x 15 10 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Bicep curl: 3 x 10 15 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps press down: 3 x 15 25 pounds
Triceps kickback: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Upright row: 3 x 15 10 pounds

Cardio and Flexibility

Cardio:

30 minute jog outside! 45 degrees, and I was excited to get outside.

Flexibility: 20 minutes of Hatha yoga.

Lower Body and Abs

Cardio: Did a lot today - Leslie Sansone Woman's Walk, WATP 2 mile walk.


Strength:
Jump squats: 3 x 15
Barbell deadlifts: 3 x 15 30 pounds
Pliets: 3 x 15 10 pounds
Seated hip adduction: 3 x 15 35 pounds
Seated leg pulls: 3 x 15 25 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Trunk twist: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

Cardio: Leslie Sansone Walk & Jog


Strength:
Hammer curls: 3 x 15 10 pounds
Barbell bicep curls: 3 x 15 20 pounds
Bench dips: 3 x 15
Overhead triceps press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Upright row: 3 x 15 10 pounds
1 Arm lat row: 3 x 15 18 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Incline bench press: 3 x 15 35 pounds
Incline chest fly: 3 x 15 10 pounds

Lower Body and Abs

Cardio: Cardio Overdrive Express (25 minutes), 20 minute walk

Strength:
Split squats: 3x 15 10 pounds
Standing leg kickback: 3 x 15 45 pounds
Glute bridges: 3 x 15
Standing hip abduction: 3 x 15 45 pounds
Seated leg press: 3 x 15 105 pounds
Dumbbell deadlifts: 3 x 15 15 pounds
Seated calf raise: 3 x 15 105 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Plank: 3 x 30 second hold

Upper Body Workout

Cardio: 2 mile WATP, 30 minutes snow shoveling.


Strength:
Resisted punch: 3 x 15 25 pounds
Flat dumbbell chest fly: 3 x 15 10 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Bicep curl: 3 x 10 15 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps press down: 3 x 15 25 pounds
Triceps kickback: 3 x15 10 pounds

Cardio Day

Yesterday was snow shoveling. Burns about 187 calories per 1/2 hour.

Today is more snow shoveling, then I will do a 30 minute Walk & Jog

Lower Body and Abs

Cardio: Leslie Sansone Woman's Walk (30 minutes)

Strength:

Jump squats: (These are hard!) 3 x 15
Barbell good mornings: 3 x 15 15 pounds
Dumbbell side lunges: 3 x 15 10 pounds
Pliets: 3 x 15 10 pounds
1 legged seated calf raise: 3 x 15 30 pounds
Seated leg extension: 3 x 15 35 pounds
Trunk twists: 3 x 15
Side jackknifes: 3 x 15
Double crunches: 3 x 15

Upper Body Workout

Cardio: 30 minute walk, The Firm Cardio Party (40 minutes)


Strength:
Incline bicep curls: 3 x 15 10 pounds
Concentration curls: 3 x 10 15 pounds
Triceps kickback: 3 x 15 8 pounds
Bench dips: 3 x 15
Upright row: 3 x 15 10 pounds
Lateral raise: 3 x 15 6 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Lying lat pulldown: 3 x 15 30 pounds
Incline chest fly: 3 x 15 10 pounds
Pushups: 3 x 15

Lower Body and Abs

Cardio: Leslie Sansone Walk & Jog, 30 minute walk.


Strength:

Standing leg kickback: 3 x 15 45 pounds
Standing hip abduction: 3 x 15 40 pounds
Seated leg curl: 3 x 15 25 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Dumbbell squats: 3 x 15 10 pounds
Dumbbell deadlifts: 3 x 15 10 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Oblique crunches: 3 x 15

Felt tough today, especially the squats.

Upper Body Workout

Cardio today: 30 Day Shred. Not sure I like this or not.

Strength:
Hammer curls: 3 x 10 10 pounds
Barbell drag curls: 3 x 15 18 pounds
Bench dips: 3 x 15
Triceps kickback: 3 x 15 8 pounds
Seated shoulder press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Lying triceps extension: 3 x 15 25 pounds

Upper Body Workout

Cardio: Slim in 6 Start It Up, 30 minute walk.

Strength:
Bicep Curl: 3 x 15 10 pounds
Cable concentration curl: 3 x 15 25 pounds
French press: 3 x 15 8 pounds
Triceps kickback: 3 x 15 8 pounds
Resisted punch: 3 x 15 25 pounds
Cable chest fly: 3 x 15 25 pounds
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 6 pounds
1 arm lat row: 3 x 15 18 pounds
Overhead dumbbell pullover: 3 x 15 15 pounds

Lower Body and Abs

Cardio: LS Walk and Jog (150 cal), 25 minute walk ( 150 cal)


Strength:
Lower body and abs

Seated leg press: 3 x 15 105 pounds *
Seated leg extension: 3 x 15 30 pounds *
Lying leg extension: 3 x 15 25 pounds *
Pliets: 3 x 15 10 pounds
Standing leg kick back: 3 x 15 45 pounds *
Seated calf raise: 3 x 15 105 pounds *
Crunches: 3 x 15
Reverse crunches: 3 x 15
Side bends: 3 x 15

* = done on the bowflex

Upper Body Workout

Feeling better enough to do some exercise!

Cardio: 30 minute Leslie Sansone DVD

Strength:

Hammer curls: 3 x 15 10 pounds
Bench dips: 3 x 15
Triceps kickback: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 10 pounds
Rear deltoid row: 3 x 15 40 pounds
Push ups: 3 x 15
Incline bench press: 3 x 10 40 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Cardio

5K run today. Feeling sick.

Lower Body and Abs

Cardio: 2 mile WATP, 30 minute walk


Strength:

Static lunges: 3 x 15 BW
Dumbbell squats: 3 x 15 10 pounds
Barbell good mornings: 3 x 15 20 pounds
Seated leg pulls: 3 x 15 25 pounds
Seated leg adduction: 3 x 15 30 pounds
Standing calf raises: 3 x 15
Standing jackknife: 3 x 15
Crunches: 3 x 15
Trunk twist: 3 x 15

Upper Body Workout

Cardio: Leslie Sansone Walk & Jog (150 cal), Firm Cardio Overdrive (250 cal)

Strength: Upper body

hammer curl: 3 x 15 10 pounds
incline bicep curl: 3 x 15 11 pounds
tricep kickback: 3 x 15 10 pounds
Overhead triceps ext: 3 x 15 8 pounds
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Seated lat row: 3 x 15 40 pounds
Lying dumbbell pullover: 3 x 15 15 pounds
Incline dumbbell chest press: 3 x 15 15 pounds
Incline dumbbell fly: 3 x 15 10 pounds

Cardio Day

No weights today.

With my renewed holiday challenge, I am adding an extra cardio session in the mornings.

Today:

Leslie Sansone Woman's Walk (180 calories)

30 minute jog (300 calories)

Lower Body and Abs

Cardio: 2 mile WATP this morning (150 cal), then 30 minute jog (300 cal).

Strength: Lower body and abs
Dumbbell deadlifts: 3 x 15 10 pounds
Plies: 3 x 15 10 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Standing leg abduction: 3 x 15 35 pounds
Standing leg extension: 3 x 15 40 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Bicycle: 3 x 15

I feel totally awesome today!

Upper Body

Cardio: Leslie Sansone Walk & Jog (30 minutes). Walk to and from the post office: 30 minutes (with a big hill).

Strength: Upper body

Bicep curls: 3 x 15 8 pounds
Hammer curls: 3 x 15 10 pounds
Triceps kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15 body weight
Front raise: 3 x 15 5 pounds
Upright row: 3 x 15 8 pounds
Seated lat row: 3 x 15 40 pounds
Lying lat pulldown: 3 x 15 30 pounds
Dumbbell flat press: 3 x 15 18 pounds
Flat dumbbell chest fly: 3 x 15 10 pounds

Cardio

Today I got up early and did Leslie Sansones Woman's walk. This is a 30 minute aerobic walking section, following by floor work for 20 minutes.

Then we walked to and from breakfast - another 30 minutes of brisk walking.

Lower Body and Abs

Yesterday I ran a 5K race, which I didn't record here.


Today:

Cardio: 2 mile WATP


Strength:
Quads, glutes, hammies, calves, abs.

Dumbbell good mornings: 3 x 15 10 pounds
Seated Leg pull: 3 x 15 30 pounds
Seated leg adduction: 3 x 15 30 pounds
Static lunges: 3 x 15 Body weight
Seated leg extensions: 3 x 15 30 pounds
Bent leg raises: 3 x 15 Body weight
Standing oblique crunches: 3 x 15
Side jackknifes: 3 x 15
Planks: 3 thirty second holds.

Upper Body Workout

Cardio: 30 minute walk


Strength: Shoulders, chest, back, biceps, triceps

Pushups: 3 x 15 (failed on the last set)
* Resisted punch: 3 x 15 25 pounds
Kneeling dumbbell row: 3 x 15 18 pounds
Lying dumbbell pullover: 3 x 15 15 pounds
Hammer curl: 3 x 15 10 pounds
Bicep curl: 3 x 10 10 pounds
Triceps kickback: 3 x 15 10 pounds
Lying dumbbell triceps ext: 3 x 15 10 pounds
Arnold Press: (I like these) 3 x 15 10 pounds (failed on last set)
Lateral raise: 3 x 15 5 pounds

(* = Bowflex)

Lower Body and Abs

Cardio: 30 minute WATP DVD


Strength: Lower body and abs

Dumbbell deadlifts: 3 x 15 15 pounds
Dumbbell squats: 3 x 15 10 pounds
Pliets: 3 x 15 10 pounds
* Standing hip abduction: 3 x 15 40 pounds
* Standing leg kickback: 3 x 15 40 pounds
* Seated leg press: 3 x 15 105 pounds
* Seated calf raise: 3 x 15 105 pounds
Trunk twist: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

(* = Bowflex)

Monday's Workout

Cardio: 3 mile jog

Strength: Changing it up a bit this week. Biceps, triceps, shoulders, back, chest

Standing bicep curls: 3 x 20 10 pounds
Concentration curls: 3 x 15 15 pounds
Triceps kickback: 3 x 20 10 pounds
Lying triceps extension *: 3 x 15 25 pounds
Front raise: 3 x 20 5 pounds
Upright row: 3 x 15 10 pounds
Incline bench press *: 3 x 15 35 pounds
Lying chest fly: 3 x 20 10 pounds
One arm seated row *: 3 x 20 40 pounds
Functional lower back extension *: 3 x 15 40 pounds
This workout kicked my butt. My arms were shaking for a while.

(* = Bowflex)