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The December Yoga Challenge is up! This month I decided to add in some new poses and some new pose variations so this challenge should be a lot of fun! All images used are from www.pocketyoga.com   Well, it's taken me many months of illness, chronic pain and issues and new issues (anemia and messed up blood pressure) but I was finally feeling well enough to start working out again and now I feel amazing!
I did make one big mistake in today's workout because when I added abs into my Push/Pull/Legs routine I put them on the end but I didn't take into consideration that some of those ab exercises were planks so by the time I got to the Up-Down Plank today my arms were so dead from the weighs that I could barley do it. So for future reference... put all planks at the start of the workout! Other than that I had a great workout and I can't wait to do it again tomorrow! Push Day A - Chest, Shoulders, Triceps & Abs Plus Full Cardio & Body Stretch: 2 Hours, 10 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Knee push-ups - 10 reps 10 reps x bodyweight of every exercise of Push Day A Walk in Place - 2 Minutes Chest, Shoulders, Triceps & Abs: 1 Hour, 10 Minutes Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 12 lbs Barbell Flat Bench Chest Press - 3 sets x 12 reps: 3 x one 5 lb plate and one 2.5 lb plate on each side + 12.9 lb barbell Standing Anchored Band Chest Fly w/handles - 3 sets x 12 reps: 3 x 30 lb band Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 12 reps: 3 x 8 lbs Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Lateral Raises w/small handle - 3 sets x 12 reps: 3 x 3 lb band (doubled over) Dumbbell Skullcrushers on Bench - 3 sets x 12 reps: 3 x 8 lbs Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 12 reps: 3 x 30 lb band (doubled over) + tricep rope (1.9 lbs) Hollow Hold - 3 x 12 seconds: Bodyweight Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 6 reps up and down, 1 x 5 reps up and down, 1 x 3 reps up and down: bodyweight Basic Crunch (arms behind head) - 3 sets x 12 reps: 3 x X-Heavy Loop band (25-30 lbs) around thighs Cardio: 30 Minutes: “Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.44 miles Full Body Stretch (holding each pose for a count of 15 per side) - 20 Minutes |
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