Friday, October 29th Workout - PT Based Full Body Weight Training Workout A & Full Body Stretch
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
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
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
Leave a Reply.
One Day More Fitness
Certified Personal Trainer & Yoga Teacher
Online Personal Training
© COPYRIGHT 2015. ALL RIGHTS RESERVED.