Sunday, February 9th Workout: Push Day A -Chest, Shoulder, Triceps & Abs Plus Cardio and Full Body Stretch
Well, it's taken me many, many months of illness, chronic pain and back issues but I was finally feeling well enough to start working out again and now I feel amazing!
I did have to lower all the weights that I was using from my last workout but I knew it would be better to go to the lower amounts than to try for the same weights and injure myself. I also focused on my form which was easier to do with the lower weight and feels like I still got a great workout!
Hopefully this is the start of a consistent fitness routine and I can't wait to work out again tomorrow!
Push Day A - Chest, Shoulders, Triceps & Abs Plus Full Cardio & Body Stretch: 2 Hours, 10 Minutes Total Time
Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank: 3 planks x 30 second hold
Walk in Place - 1 Minute
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 2 Minutes
Chest, Shoulders, Triceps & Abs: 1 Hour, 14 Minutes
Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 10 reps up and down, 1 x 6 reps up and down, 1 x 4 reps up and down: bodyweight
Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 10 lbs
Barbell Flat Bench Chest Press - 3 sets x 12 reps: 3 x one 5 lb plate and one 2.5 lb plate on each side + 12.9 lb barbell
Standing Anchored Band Chest Fly w/handles - 3 sets x 12 reps: 3 x 20 lb band
Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 12 reps: 3 x 5 lbs
Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 3 lbs
Anchored Band Lateral Raises w/small handle - 3 sets x 12 reps: 3 x 3 lb band (doubled over)
Dumbbell Skullcrushers on Bench - 3 sets x 12 reps: 3 x 5 lbs
Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 12 reps: 3 x 20 lb band (doubled over) + tricep rope (1.9 lbs)
Hollow Hold - 1 x 10 seconds, 2 x 6 seconds: Bodyweight
Basic Crunch (arms behind head) - 3 sets x 12 reps: 3 x Heavy Loop band (15-20 lbs) around thighs
Cardio: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.40 miles
Full Body Stretch (holding each pose for a count of 15 per side) - 16 Minutes
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