Friday, August 16th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Full Body Stretch

Another great workout and with today's workout I am done with my A days! I am also insanely sore from this week and especially from leg day. I can honestly say that I'm more sore from the gym workouts than my home gym workouts but I'm not sure if it's because I work harder because there's other people around or because I'm able to use correct machine and cables. Maybe it's a combination of both.

I also added a new exercise into today's workout which was the Knee Raise on the Parallel Bars (as seen in the above image) but I was only able to do half knee raises at this time.

Tomorrow I have Push Day B and then Sunday is rest day because we have a really busy day and the gym will be closed by the time we're done.

Abs Day A - Upper, Lower & Obliques Plus Cardio & Full Body Stretch: 2 hours Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Battle Rope Snakes - 15 reps
Hollow Hold - 3 x 15 seconds
Battle Ropes Slams - 15 reps
10 reps x bodyweight of every exercise of Abs Day A
Walk in Place - 30 Seconds

Upper, Lower & Obliques: 48 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 35 seconds (15 rocks back and forth), 1 x 23 seconds (10 rocks back and forth), 1 x 18 seconds (8 rocks back and forth): bodyweight

Basic Crunch (arms behind head) - 3 sets x 12 reps: 3 x 25-30 lb Loop band around thighs

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 8 reps up and down, 1 x 6 reps up and down, 1 x 4 reps up and down: bodyweight

Windshield Wipers - 3 sets x 12 reps: bodyweight

Dead Bug - 3 sets x 12 reps: 3 x 2-4 lb Loop Band around feet

Supine Side Reaches - 3 sets x 12 reps: 3 x 25-30 lb Loop Band around thighs

Half Knee Raises on Parallel Bars - 3 sets x 12 reps: bodyweight

Standing Cable Oblique Crunch w/handle - 3 sets x 12 reps: 3 x 30 lbs

​Cardio - Treadmill: 45 Minutes:
Treadmill Fitbit Info: time: 45 minutes, incline: 1, speed 3.2-3.3, distance: 1.90 miles

Full Body Stretch - 17 Minutes