Wednesday, April 15th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Full Body Stretch4/15/2020 I had a much better day today than yesterday and was able to complete my full workout. I also tried a new Walk Away the Pounds/Just Walk DVD because I want each of my days (Push, Pull, Legs & Abs) to have a different walking DVD assigned to it so I'm doing something a little different each day.
I actually liked this DVD a lot. I did the 2-mile Classic Walk option and while it was a little more intense than I planned, it went well and I just skipped the jogging and jumping because those are the things that hurt my back. Now my "A" days are over and tomorrow I'm moving on to Push Day B! Abs Day A - Upper, Lower & Obliques Plus Cardio & Full Body Stretch: 1 hour, 56 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 Hollow Hold - 3 x 15 seconds 10 reps x bodyweight of every exercise of Abs Day A Walk in Place - 1 Minute Upper, Lower & Obliques: 56 Minutes Rocking Forearm Plank - 3 sets x Failure: 1 x 32 seconds (15 rocks back and forth), 1 x 25 seconds (12 rocks back and forth), 1 x 20 seconds (10 rocks back and forth): bodyweight Basic Crunch (arms behind head) - 3 sets x 12 reps: 3 x Heavy Loop band (15-20 lbs) around thighs Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 30 seconds (10 reps up and down), 1 x 18 seconds (6 reps up and down), 1 x 12 seconds (4 reps up and down): bodyweight Dead Bug - 3 sets x 12 reps: 3 x X-Light Loop band (2-4 lbs) around feet Windshield Wipers - 3 sets x 12 reps: bodyweight Cross Body Touches - 3 sets x 12 reps: bodyweight Supine Side Reaches - 3 sets x 12 reps: 3 x Heavy Loop band (15-20 lbs) around thighs Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 12 reps: 3 x 40 lb band (doubled) Cardio: 30 Minutes “Just Walk: Four Mile Power Walk - 2 Mile Classic Walk: Fitbit info: time: 30 minutes, distance: 1.38 miles Full Body Stretch (holding each stretch for a count of 15 per side) - 20 Minutes
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One Day More Fitness
Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
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Springfield, Vermont alekspdavis@gmail.com |
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