You know you had a great workout when your arms feels like Jello!
Today's workout went great and didn't need any edits at all! The lower body portion remains almost identical to my A day because I'm sticking with what physical therapy told me I can do until I see them again on the 18th and can start adding new exercises.
PT Based Full Body Workout B: 1 Hour, 21 Minutes
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
Flat Bench Dumbbell Chest Fly - 3 sets x 10 reps: 3 sets x 10 reps: 3 x 8 lbs
Seated Anchored Band Back Row - 3 sets x 10 reps: 3 x 50 lb band (doubled over) + 4.4 lb Double-D Handle
Anchored Band Front Shoulder Raise -3 sets x 10 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar
Standing Dumbbell Hammer Bicep Curls - 3 sets x 10 reps: 3 x 10 lb dumbbells
Dumbbell Skull Crushers - 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
Clam Shells 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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