Cardio and Mini brick

Okay, a really mini brick LOL!

I did a 200 yard swim, then a 35 minute run today.
Calorie burn of around 400

Lower Body Workout

Y workout today.


Cardio: 30 minutes on the bike with intervals.


Strength:
Stationary lunges with 20# dumbbells: 3 x 10
Deadlifts with 20# dumbbells: 3 x 15
Seated abductor: 3 x 10 50 pounds
Seated adductor: 3 x 10 40 pounds
Seated leg raise: 3 x 10 40 pounds
Seated leg press: 3 x 15 115 pounds
Seated calf raise: 3 x 15 115 pounds
Stability ball dolphins: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Y Workout

First day at the Y, so I was just exploring my options.


Cardio: 2 mile track run, 10 minutes of lap swim

Strength:
Overhead tricep extension: 3 x 15 10 pounds
Triceps kickback: 3 x 15 10 pounds
Upright row: 3 x 10 15 pounds
Bent lateral raise: 3 x 10 10 pounds
Seated bicep curl: 3 x 10 15 pounds
Lying lat pullover: 3 x 12 20 pounds
1-arm lat row: 3 x 15 20 pounds
Lying lat fly: 3 x 10 15 pounds
Flat dumbbell chest press: 3 x 10 20 pounds

Felt pretty good!

Lower Body Workout

Cardio: LS Walk & Kick, 2 mile WATP


Strength:
All body weight exercises today, just for fun.
Stability ball wall squats: 3 x 15
Stability ball calf raises: 3 x 15
Glute bridges: 3 x 15
Lying adductor raises: 3 x 15
Lying abductor raises: 3 x 15
Stability ball dolphins: 3 x 15
Stability ball hamstring curls: 3 x 15
Crunches: 3 x 15
Planks: 3 x 30 second holds
Trunk twist: 3 x 15

Upper Body Workout

Cardio: 2 Mile WATP, plus snow shoveling. Ugh!


Strength:
Seated lat rows: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds
Upright row: 3 x 15 10 pounds
Lateral Raise: 3 x 15 5 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps extension: 3 x 15 10 pounds
Push ups: 3 x 15
Bench dips: 3 x 15
Flat chest flye: 3 x 15 15 pounds

Lower Body Workout

Cardio: Walk & Jog dvd (30 minutes)

Strength:
Stationary lunges: 3 x 15
Squats: 3 x 15
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Seated hamstring curl: 3 x 15 30 pounds
Standing leg kickback: 3 x 15 45 pounds
Seated leg adduction: 3 x 15 35 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Oblique crunches: 3 x 15

Upper Body Workout

Cardio: The Firm CardioOverdrive (40 min)

Strength:
Barbell bench press: 3 x 15 30 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pulldown: 3 x 15 30 pounds
Lying lat pullover: 3 x 15 20 pounds
Triceps kickback: 3 x 15 10 pounds
Dumbbell french press: 3 x 15 8 pounds
Bicep curls: 3 x 15 10 pounds
Front raise: 3 x 15 5 pounds
Bent lateral raise: 3 x 15 8 pounds

Upper Body Workout

Cardio: 3 mile WATP (45 minutes)

Strength:
Upright row: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 8 pounds
Incline bicep curls: 3 x 15 8 pounds
Dumbbell drag curls: 3 x 15 10 pounds
Tricep kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15
Pushups: 3 x 15 (1 set man-style!)
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Lower Body and Abs

Cardio: LS Women's Walk (30 min)

Strength:
Stability ball wall squats: 3 x 15
Pliets: 3 x 15 10 pounds
Dumbbell deadlifts: 3 x 15 10 pounds
Standing wall calf raises: 3 x 15
Seated leg press: 3 x 15 105 pounds
Seated calf raises: 3 x 15 105 pounds
Stability ball dolphins: 3 x 15
10 minute Firm Ab workout

Upper Body Workout

It was above freezing today, so I went outside for a jog!

Cardio: 30 minute jog

Strength:
Bicep curls: 3 x 15 10 pounds
Hammer curls: 3 x 15 10 pounds
Triceps kickbacks: 3 x 15 8 pounds
Overhead triceps press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Lateral raise: 3 x 15 5 pounds
Flat chest flye: 3 x 15 10 pounds
Flat dumbbell chest press: 3 x 15 15 pounds
Lying lat pullover: 3 x 15 15 pounds
Standing 1-arm dumbbell row: 3 x 15 15 pounds