AM Cardio
- 10 minute warm up on the elliptical
- 20 minute interval training on the treadmill
PM Workout
- So I am trying to do planks and hand stands every workout day
- Plank Challenge
- Regular (45 sec.)
- Elbows (45 sec.)
- Backwards (56 sec.)
- Right side (45 sec.)
- Left side (45 sec.)
- Spent 5 minutes practicing my hand stands! I even held one for approximately 3 seconds tonight! So excited 🙂 🙂
- Started my workout with the Lower Body Goblet Squat
- 25lbs kettlebell: 8 reps with 10 sets
- Wall sit with stability ball
- 20 seconds hold for 10 sets
- Adduction machine
- 110lbs push out and pulse 5x for 8 reps and 3 sets
- 120lbs out and in only pausing for a second x13 reps
- Stability ball hamstring curl
- 8 reps 5 sets 30 seconds rest inbetween
- Barbell squats (narrow stance, wide stance, sumo squat) ensuring I squeeze my booty at the top!!
- 85lbs 5 reps each type
- 75lbs 10 reps each type
- 45lbs 15 reps each type
- Calf raises (regular, feet 30 degrees angled out and in as well)
- tried doing it with just the bar and not the smith machine, this requires you to balance more and is significantly harder- only did one set of each like this for 8 reps
- smith machine raises: 70lbs 8 reps each type for 2 sets
- Barbell glute bridge (hip thrusts) followed immediately by kick backs on all fours pausing and squeezing at the top
- 30lbs 10 reps 3 sets
- each set followed by 10 reps each leg (kick backs)
That’s all!! ❤
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