Monday, October 25th Workout - PT Based Full Body Weight Training Workout A & Full Body Stretch

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