My Workout 1-13-15

I know I haven’t had a lot of time to workout, and that is going to change. Going home will hopefully give me stability and the time to really focus on my health. I did manage to get a good workout in today. So here it is:

Leg Day!

  • 15 minute elliptical warm up
  • stretching session
  • talk with Darren one of our personal trainers, encouraging, and positive
  • warmed up with 3 sets of walking lunges forwards and backwards (12 forwards 12 backwards)
    • followed immediately by hands to feet stability ball passes (x20)
  • 8 sets of Kettle bell swings 12 KG for 30 seconds
    • followed immediately by 30 seconds of side to side medicine ball crunches
  • 3 sets of TRX strap lunges 12 on each side
    • followed immediately by 8lb medicine ball crunches (pushing ball to ceiling with legs elevated as well)
    • 1 minute of rest between
  • felt like puking so had to take a break
  • 5 sets of Bosu ball squats (x15)
    • followed immediately by v-crunches (x20)
  • glute/leg kickback machine
    • 70lbs (x12 each leg)
    • 80lbs (x12)
    • 90lbs (x12)
    • 100lbs (x6)
  • Squats in the squat rack with 45lb bar narrow stance, wide stance, and Plié squats
    • +20lbs (x12, x12, x12)
    • +40lbs (x5, x5, x5)
    • +50lbs (x2, x2, x2)
    • +60lbs (x2, x2, none)
  • Hip Abduction Machine
    • 10 outside pulses at 150lbs (x5)
    • 160lbs (x3)
    • 5 outside pulses at 170lbs (x4)
  • Smith Machine Calves toes out approx. 30 deg., toes straight, toes inwards approx. 30 deg.
    • 20lbs (x12, x12, x12)
    • 40lbs (x12, x12, x12)
    • 60lbs (x8, x8, x8)

No more! I was donneeeeeee. Now I’m super tired and need a nap!

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