Tuesday Workout

To compensate for my guilt for taking two days off, I am working out for an extra half hour (aka 2 hours for the next 3 now 2 days).

Yesterday was a weight day so here is what I did as far as I can recall.

  • Upper body: Hammer Curls (3 sets, 8 reps/arm) ¦ Shoulder Shrugs (3 sets, 8 reps/arm)
  • Cardio: 30 Jumping Jacks, 60 High Knees
  • Lower body: Forward Lunges (3 sets, 8 reps/leg) ¦ Wide-legged Squats (3 sets, 8 reps)
  • Cardio: 30 Jumping Jacks, 60 High Knees
  • Core: Medicine Ball Crunches (3 sets, 10 reps) ¦ Medicine Ball Side Crunches (3 sets, 10 reps/side)
  • Cardio: 30 Jumping Jacks, 60 High Knees
  • Upper body: Weight Tricep Pull – sitting on medicine ball – (3 sets, 16 reps) ¦ Weighted Dumbbell Press (3 sets, 8 reps)
  • Cardio: 60 Mountain Climbers, 60 Butt Kicks (while punching out)
  • Lower body: Sideway Lunges (3 sets, 8 reps/leg) ¦ Squats (3 sets, 8 reps/leg)
  • Cardio: 60 Mountain Climbers, 60 Butt Kicks (while punching out)
  • Core: Weighted Crunches – on medicine ball – (3 sets, 10 reps) ¦ Weighted Medicine Ball Crunch Turns <?> (3 sets, 10 reps/side)
  • Cardio: 60 Mountain Climbers, 60 Butt Kicks (while punching out)
  • Upper body: Standing Curls (3 sets, 8 reps/arm) ¦ Shoulders (3 sets, 8 reps/arm) I can’t think of the name but I stood with dumbbells down and raised them up to my chest as if I was pulling a lawnmower (sorry not a gym rat)
  • Cardio: 60 Running Mans, 60-second Football Shuffle (like they do in practices)
  • Lower body: Bent Over Row (3 sets, 8 reps/leg) ¦ Weighted Dumbbell Toss (3 sets, 16 reps)
  • Cardio: 60 Running Mans, 60-second Football Shuffle (like they do in practices)
  • Core: Weighted Long Arm Crunch (3 sets, 10 reps) ¦ Weighted Side Crunch/Twist (3 sets, 10 reps/side) *done in conjunction with each other*
  • Cardio: 60 Running Mans, 60-second Football Shuffle (like they do in practices)
  • Upper body: Tricep Kickbacks (3 sets, 8 reps/arm) ¦ Dumbbell Flys (3 sets, 8 reps)
  • Cardio: 1 minute of Dancing
  • Lower body: Bent Over Row (3 sets, 8 reps): Sitting Toe Raise (3 sets, 8 reps/arm)
  • Cardio: 1 minute of Dancing
  • Core: Standing Weighted Side Crunch (3 sets, 10 reps) ¦ Standing Weighted Side Twist (3 sets, 10 reps/side)
  • Cardio: 1 minute of Dancing
  • Upper body: Reverse Curls (3 sets, 8 reps/arm) ¦ Shoulder Press (3 sets, 8 reps/arm)
  • Cardio: 30 Jumping Jacks, 60 High Knees
  • Lower body: Cable Pull – standing and bending over and simulating the motion of a weight – (3 sets, 8 reps) ¦ Toe Raises (3 sets, 8 reps)
  • Cardio: 60 Mountain Climbers, 60 Butt Kicks (while punching out)
  • Core: Sit Ups (3 sets, 10 reps) ¦ Bicycle Crunch (3 sets, 10 reps/side)
  • Cardio: 60 Running Mans, 60-second Football Shuffle (like they do in practices)
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: