Friday, October 29th Workout - PT Based Full Body Weight Training Workout A & Full Body Stretch10/29/2021 Today's workout was great!
I did a lot of editing to my workout plan after my first run-through on Monday changing the warm-up slightly, the rep amounts on every set and changing a couple of exercises like moving the chest press to the bench rather than having it on the floor because it felt better to me. Because of all the edits I went ahead and repeated my A Day today instead of moving on to my B day. I also raised most of my weight and band amounts because, while I was sore, I felt like I could have definitely worked harder than I did on Monday. I was also ready for the length of the workout and did not not worry about having to try and fit cardio in on the same day. I also added several more stretches to my cool-down stretch which felt great! I really like my workout plan now and think I have a "final" plan on my hands so tomorrow I plan to do the recumbent bike for cardio and then tackle my B day after that. PT Based Full Body Workout A & Full Body Stretch: 1 hour, 34 Minutes Total Time Warm-Up: Walk in Place - 2 Minutes Seated Cat/Cow - 2 sets x 10 reps Forearm Plank - 3 x 30 seconds Piriformis Stretch - 2 x 30 seconds Pelvic Tilt - 2 sets x 10 reps Lower Trunk Rotation - 2 sets x 10 reps Full Workout: Bear Hold Plank - 10 x 10 seconds: bodyweight Cobra Chest Press Up- 3 sets x 10 reps: bodyweight Bird-Dog - 3 sets x 10 reps: bodyweight Supine Band Pullover - 3 sets x 10 reps: 3 sets x 10 reps: 3 x 20 lb band Flat Bench Dumbbell Chest Press - 3 sets x 10 reps: 3 x 10 lb dumbbells Dumbbell Lateral Shoulder Raise - 3 sets x 10 reps: 3 x 5 lb dumbbells Anchored Band Bicep Curl w/accessory bar - 3 sets x 10 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar 1-Arm Dumbbell Tricep Kickbacks - 3 sets x 10 reps: 3 x 8 lb dumbbells Supine Clam Shells with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs Supine Hip Adduction with Pillow Squeeze - 3 sets x 10 reps: 2 decorative pillows Side Lying Leg Lifts with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs Stability Ball Bridge - 3 sets x 10 reps: bodyweight March with Double Knee Raise - 3 sets x 10 reps: bodyweight Stability Ball Supported Curl Up - 3 sets x 10 reps: bodyweight Palloff Press - 3 sets x 10 reps: 3 x 8 lb band Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes
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Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
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Springfield, Vermont alekspdavis@gmail.com |
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