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Workout at gym:
20 mins spin bike
10 mins treadmill - hill and speed intervals
10 mins rowing machine - intervals
10 mins elliptical
4 sets of 12 on 5 resistance machines
cables/pulley for triceps - 4 sets of 12
Workout at home (upper):
dumbbells - 3 sets of 12 - 8 routines
push ups - 3 x 15
triceps dips - 3 x 15
Regarding anonymous comment: Yes, every MWF this is my workout. T Th Sa I do lower body workout and a bit more cardio.
Workout at home:
dumbbells - 3 sets of 12 - 8 routines
push ups - 3 x 15
triceps dips - 3 x 15
side dips w/dumbbell (4 x 10)
squats with dumbbells (3 x 10)
lunges w/dumbbells using step (3 x 10)
side lunges w/dumbbells using step (3 x 10)
thighs/glutes with ankle weights (4 x 12 each side) x 2 routines
planks - full - 4 x 20 seconds
abs-3 routines
bridge (for glutes, core, thighs)
calf lifts w/dumbbell (3 x 10 each leg)
2 x 50 jump rope
2 x 25 jump rope
4 x 20 jumping jacks
Great exercise today. hit some bench press, dropped in a heavy set of deadlifts... followed it up with pull ups, close grip bench, and finally some grip work.
Yesterday I power walked three miles (coming off a broken bone, so need to take it easy), took a 75 minute hot power yoga class, and then an hour restorative yoga class.
Today I power walked four miles and will take a 75 minute slow flow class tonight.
Yay! back to a weight lifting rotation again!
Yesterday:
EFX x30m
OHS
Squats
Double leg bridge
split squats
stiff leg dead lifts
shoulder press kneeling
med ball v-ups
PB knee tucks
planks
EFX x30m
Flat bench SS t-spine rotations
Incline bench SS mountain climbers
Cable fly SS push up walkouts
Dips
Tri ext
Back circuit
Ending the night icing my upper arms/shoulders
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