Monday, June 28, 2010

Workout for 06/28

This morning's workout was a good one - had to speed through it a little bit because I had to cook chicken for my lunch (which was an odd experience at 520 in the morning!) Might try to get in some cardio later, maybe a jog or some Turbo Jam. Been thinking about signing up for a 5K sometime in the future, so might start training for that too....

Got the weigh in tomorrow - hopefully will see some progress. I don't really feel any different than I was a few days ago, but small changes can go unnoticed until measured :-)

Day Ten - June 28th, 2010
Lactic Acid Workout performed circuit style with 3 circuits - slower movements required and lighter weights

Circuit One
Prisoner Squat
4 sets of 15
Standing Overhead Press
4 sets of 10 reps at 10lbs in each hand
Bent-over Fly
4 sets of 12 reps at 5lbs in each hand

Dynamic Interrupt
Push Ups - 25
Side Plank - 25 seconds per side

Circuit Two
Swiss Ball Leg Curl
3 sets of 15
Double Arm Bent-over Dumbbell Row
12.5lbs each arm X 10 reps, 12.5lbs each arm X 10 reps, 12.5lbs each arm X 10 reps
3 sets of 10 reps with 5lb weights

Dynamic Interrupt Two
Alternating Reverse Lunges (until failure) - 15 per leg
Swing Lunge - 5 per leg (with 2 lunges per leg)

Circuit Three
Bulgarian Split Squat
2 Sets of 8 per leg with 5lb dumbbells in each hand
Swiss Ball Crunch
10 reps with 10lb plate, 12 reps with 10lb plate

Total Workout Time: 45 mins
Total Calories Burned: 245

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