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)