Monday, August 23, 2010

Today's Strength Circuit Training

So today was kind of a wash for working out - I have a nasty blister on the bottom of my foot (right in the arch) from running yesterday so I had to take it down a notch in my workout today. I could have lifted heavier - but not having the stability in my right foot caused some issues and I didn't want to run the risk of pulling something due to an imbalance. I only burned about 140 calories, but I might get another workout in with the hubby later so I might have an opportunity for a bigger burn.

Anyways, here's my workout from today, done circuit style, as fast as possible

Circuit One:
Wide-Grip Lat Pull Downs - 12 reps X 50lbs
Medium-Underhand Grip Pull Downs - 15 reps X 50lbs then held at mid-point for 30 seconds
Deadlifts - 10 X 35lbs
Hamstring Curls - 20 X 50lbs

Circuit Two:
Seated Cable Rows - 12 reps X "50" per side on Bowflex
Lateral Shoulder Raises - 10 reps X 5lbs each side
Lunges - 5 per leg
One-Leg Pelvic Thrusts - 20 reps per leg
Rock Star Jumps - 20 reps

Circuit Three:
Military Shoulder Press Prone on Body Ball - 10 X 5lbs each arm
Frog Kicks - 20 reps
Butt Kicks - One Minute

Circuit Four:
Crossover Lunges with Hammer Curls - 20 X 5lbs each arm
Bicep Curls - alternating arm with iso hold in between reps - 10 X 15lbs each
Bicycle Crunches - 25 reps
One Minute Jog in place

Circuit Five:
Rock Star Jumps - 20
Ball Crunches - 20 reps
Hanging Abs with a Twist - 15 per side

Total Time: 25 minutes
Total Cals Burned: 140

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