Workouts 06/24-06/26

Alrighty - here's my workouts for the past few days! There's been some cardio in there too, but I wasn't able to track those. Maybe do some Turbo Jam this afternoon with the little one - but I might be lazy too :-D

Day Six - June 24th, 2010

Density Workout performed circuit style with 3 circuits

Circuit One
Arnold Punch - 20 Seconds per arm
Set 1: 10lb dumbbell X 13 right arm, 12 left arm
Set 2: 12.5lb dumbbell X 15 right arm, 14 left arm
Goblet Stationary Lunges - 25 Sec per leg
Set 1: 15lbs X 9 lunges per leg
Set 2: 22.5lbs X 8 lunges per leg
Lying Hip Raise - 20 Seconds per leg
Set 1: 12 left leg, 16 right leg
Set 2: 18 left leg, 18 right leg
Traveling Hand Walkouts - 45 Seconds
Set 1: 3 Total
Set 2: 2 Total

Circuit Two
Dive Bomber Push-Up - 40 Seconds
Set 1: 10 completed
Set 2: 11 completed
Bulgarian Split Jump - 20 Seconds per leg
Set 1: 18 left leg, 19 right leg
Set 2: 20 left leg, 22 right leg
Bicep Curls - 45 Seconds
Set 1: 15lbs X 13 reps
Set 2: 15lbs X 13 reps

Circuit Three
Single Weight Dumbbell Squat - 25 per side
Set 1: 15lb weight X 9 right, 10 left
Set 2: 22.5lb weight X 9 right, 10 left
Floor Press - 30 Seconds
Set 1: 15lb dumbbells in each hand X 13 reps
Set 2: 15lb dumbbells in each hand X 15 reps

Total Workout Time: 46 Mins
Total Calories Burned: 275

Day Seven - June 25th, 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 - 20
Side Plank - 25 seconds per side

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

Dynamic Interrupt Two
Alternating Reverse Lunges (until failure) - 13 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: 70 mins
Total Calories Burned: 320

Day Eight - June 26th, 2010
Strength Training Full Body Workout performed circuit style with 2 circuits

Circuit One
Barbell Front Squat - 35 Total
12 reps X 30lbs, 12 reps X 40lbs, 11 reps X 50lbs
Rotational Push-Up - 40 Total
3 sets of 12 and 1 set of 4
Reverse Lunges - 40 per leg
4 sets of 30lb weights X 9 per leg, 1 set of 30lbs X 4 per leg

Dynamic Interrupt
Traveling Hand Walkouts - 3 each direction
Swing Lunges - 45 Seconds per leg - completed 14 right leg, 13 left leg

Circuit Two
Deadlift - 30 Total
95lbs X 8 reps, 95lbs X 9 reps, 95lbs X 9 reps, 95lbs X 4 reps
Bent-Over Dumbbell Row - 40 Total
15lb dumbbells in each arm X 12 reps, 17.5lb each X 12, 17.5lb each X 12, 17.5lb each X 4
Standing Single Leg Calf Raise - 30 per leg
30lb dumbbells X 10 per leg, 35lb dumbbells X 10 per leg, 35lb dumbbells X 10 per leg

Dynamic Finisher
Side-to-Side Walks - 60 Seconds - 9 completed
Jump Squats - 50 completed
Dive Bomber Push-Ups - 10 Completed

Total Workout Time: 73 mins
Total Calories Burned: 518