Tuesday, June 29, 2010
Monday, June 28, 2010
Sunday, June 27, 2010
Sunday, 27-Jun-2010
Workout:
45 minutes workout video (Last Chance Workout)
5 min warmup
35 min of cardio and strength training. 6 cycles of combo of cardio/strength.
5 min cooldown.
Susan
Wednesday, June 16, 2010
Wednesday, 16-Jun-2010
Walked 40 minutes steady state.
Workout:
5 minute warm-up on elliptical.
Incline db press 14/12/10/8 (25/25/35/40)
Flat bench press 10/10/10 (25/35/40)
Upright rows 12/10/8/8 (16/16/30/30)
Side laterals 10/10/10 (16/20/20)
Tricep pressdown (machine) 12/10/10 (60/60/60)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Stretch 5 min
Tuesday, June 15, 2010
Tuesday, 15-Jun-2010
Cardio: 50 minutes steady state walking.
Workout:
Warm up 5 min on treadmill
Front lunges 14/12/10/8 (weight 35/35/40/40)
Side lunges 10/10/10 (weight 18/18/18)
Disk squats 14/12/10/8
Front lunges 14/12/10/8 (weight 35/35/40/40)
Side lunges 10/10/10 (weight 18/18/18)
Disk squats 14/12/10/8
Calf raises 14/12/10/8
Dead lifts 10/10/10 (weight 30/30/30)
Side rows 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 20/25/25/30)
Pullover 10/10/10 (weight 18/18/18)
Side rows 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 20/25/25/30)
Pullover 10/10/10 (weight 18/18/18)
Susan
Monday, June 14, 2010
Monday, 14-Jun-2010
AM Cardio: 25 minutes of warm up/hi/lo interval aerobics (video)
PM Cardio: 16 minutes on bike 1 min hi/1 min lo
Workout:
Incline db press 14/12/10/8 (25/25/35/40)
Flat bench press 10/10/10 (25/35/40)
Upright rows 12/10/8/8 (16/16/20/20)
Side laterals 10/10/10 (16/20/24)
Tricep pressdown 12/10/10/10 (15/20/20/20)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Stretch 5 min
Total PM Workout 60 minutes.
Sunday, June 6, 2010
Saturday 05-Jun-2010
Cardio:
15 minutes on treadmill alternating 1 min walk/1 min run.
15 minutes on recumbent bike alternating 1 min hi/1 min low.
Susan
Friday, June 4, 2010
Friday, 04-Jun-2010
The Workout: Back and Triceps
Exercises Target Wt Actual Wt Target Reps Actual Reps
Lat pulldowns with band NA 12 NA NA
Dumbbell Rows Both Arms NA 21 NA 50
Dips on chair NA 16 NA NA
Straddle Pushups NA 10 NA NA
Chinups NA 12 NA NA
Seated Overhead Extensions One Arm (dumbbell) NA 15 NA 60
One Arm Row (dumbbell) NA 15 NA 60
T-Pull with band NA 36 NA NA
Flat Bench Barbell Triceps Extensions NA 14 NA 60
Barbell Rows NA 21 NA 60
Y's with band NA 36 NA NA
Kickbacks One Arm (dumbbell) NA 15 NA 60
One Arm Horizontal Row (dumbbell) NA 15 NA 60
Deadlifts (dumbbell) NA 8 NA 60
Close Grip Bench Press (dumbbell) NA 15 NA 60
One Arm press Down with Band NA 36 NA NA
Chinups NA 12 NA NA
Seated Overhead Extensions Both Arms (dumbbell) NA 15 NA 60
Barbell Rows NA 21 NA 60
Double Arm Rows with Band NA 36 NA NA
Side Leaning One Arm Overhead Extensions on Ball
(dumbbell)
NA 15 NA 60
One Arm Row (dumbbell) NA 15 NA 60
Deadlifts (dumbbell) NA 8 NA 60
Kickbacks Double Arm (dumbbell) NA 15 NA 60
One Arm Band Kickbacks NA 36 NA NA
Pullups NA 12 NA NA
Cross Body Kickbacks (dumbbell) NA 15 NA 60
Lat pulldowns with band NA 10 NA NA
Side Lying One Arm Pushups NA 16 NA NA
Superman on Floor Arms & Legs Elevate NA 24 NA NA
Thursday, June 3, 2010
Thursday, 03-Jun-2010
Cardio:
HIIT video (total of 30 minutes including warm up and cool down stretch)
The first HiiT workout is 30/30, and as the title suggests, each interval is divided into 30 second high energy, plyo reps, followed by an equal 30 second rest for a total of 16 tough intervals.
Walking in the park with the kids for 35 minutes.
Ab Circuit: 17 minutes
Wednesday, June 2, 2010
Wednesday, 02-Jun-2010
Cardio:
25 minutes of jog/walk stairs.
20 minutes of steady state walking.
Workout: STS Meso Cycle 1 http://cathe.com/sts/about.php
| Exercises | Target Weight | Actual Weight | Target Reps | Actual Reps | One Rep Max | % of One Rep Max | Notes |
|---|---|---|---|---|---|---|---|
| Push Ups - Standard | 8 | ||||||
| Push Up Wide | 8 | NA | NA | ||||
| Push Ups - Standard | 30 | NA | NA | ||||
| Alternating Seated Overhead Shoulder Press (dumbbell) | 15 | NA | 60 | ||||
| Barbell Curl | 21 | NA | 60 | ||||
| Incline Chest Flys (dumbbell) | 15 | NA | 60 | ||||
| Seated Rear Delts (dumbbell) | 15 | NA | 60 | ||||
| Bonus Band Pulls | 15 | NA | NA | ||||
| Incline Curl Alternating & Rotate at Top (dumbbell) | 15 | NA | 60 | ||||
| Decline Pushups | 20 | NA | NA | ||||
| Incline Front Raise on Stability Ball (dumbbell) | 15 | NA | 60 | ||||
| Standing Quarter Stop Curls Both Arms (dumbbell) | 8 | NA | 60 | ||||
| Prone Pushups on Stability Ball | 20 | NA | NA | ||||
| Seated Lateral Raise Both Arms High Ends (dumbbell) | 6 | NA | NA | ||||
| Seated Concentration Curls 1.5\'s (dumbbell) | 12 | NA | 60 | ||||
| Straddle Pushups | 18 | NA | NA | ||||
| Side Leaning Lateral Raise (dumbbell) | 15 | NA | 60 | ||||
| Seated Curls Alternating + Both Arms (dumbbell) | 16 | NA | NA | ||||
| Chest Flys (Flat Bench) (dumbbell) | 15 | NA | 60 | ||||
| Seated Overhead Press (dumbbell) | 15 | NA | 60 | ||||
| Preacher Curl on Stability Ball One Arm (dumbbell) | 15 | NA | 60 | ||||
| Core Pushups - boot camp style | 16 | NA | NA | ||||
| Seated Front Press Double Arms 1.5\'s (barbell) | 12 | NA | 60 | ||||
| Reverse Dumbbell Curl | 16 | NA | 60 | ||||
| Staggered Pushups | 16 | NA | NA | ||||
| Incline Rear Raise on Stability Ball (dumbbell) | 15 | NA | 60 | ||||
| Barbell Curl Wide Grip Extended Stretch | 21 14 minutes |
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