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
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
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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