Monday, October 25th Workout - PT Based Full Body Weight Training Workout A & Full Body Stretch10/25/2021 I did my first full workout (minus the cardio) and had to edit as I went because it went on way, way longer than planned, hence the no cardio. Today was my "trial" day anyway so I fully expected to need to make changes and just jotted things down as I went.
I think for now I need to have cardio on the days I don't do weight at all unless I have 2 hours a day to workout which I do not but it's probably better for me to start a little slower anyway. I also definitely need to cut down on the warm-up portion in sets, reps and time and need to change my weight training reps to 12 from 15. My stretch also needs to be longer so I'll be holding each stretch for a few extra seconds each but I kept it to short holds today due to time issues. I think it went great outside of that but I am going to make some big changes to it tonight and make tomorrow my cardio day. I'm logging what I did today but in the future my warm-up will look slightly different than what's posted below. PT Based Full Body Workout A & Full Body Stretch: 1 hour, 40 Minutes Total Time Warm-Up: Walk in Place - 5 Minutes Seated Cat/Cow - 3 sets x 10 reps Forearm Plank - 3 x 30 seconds Piriformis Stretch - 2 x 30 seconds Pelvic Tilt - 3 sets x 10 reps Lower Trunk Rotation - 2 sets x 10 reps Full Workout: Bear Hold Plank - 10 x 5 seconds: bodyweight Cobra Chest Press Up- 3 sets x 12 reps: bodyweight Bird-Dog - 2 sets x 10 reps: bodyweight Supine Band Pullover - 3 sets x 12 reps: 3 sets x 12 reps: 3 x 8 lb band Floor Dumbbell Chest Press - 3 sets x 12 reps: 3 x 8 lb dumbbells Dumbbell Lateral Shoulder Raise - 3 sets x 12 reps: 3 x 5 lb dumbbells Anchored Band Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar Dumbbell Tricep Kickbacks - 3 sets x 12 reps: 3 x 5 lb dumbbells Supine Clam Shells with Loop Band - 3 sets x 12 reps: 3 x Light Fabric Loop band (10-15 lbs) around thighs Supine Hip Adduction with Pillow Squeeze - 3 sets x 12 reps: 2 decorative pillows Side Lying Leg Lifts with Loop Band - 3 sets x 12 reps: 3 x Light Fabric Loop band (10-15 lbs) around thighs Stability Ball Bridge - 3 sets x 12 reps: bodyweight March with Double Knee Raise - 3 sets x 12 reps: bodyweight Stability Ball Supported Curl Up - 3 sets x 12 reps: bodyweight Palloff Press - 3 sets x 12 reps: 3 x 8 lb band Full Body Stretch (holding each stretch for a count of 10 per side) - 10 Minutes
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Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
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