I guess that I don't really need to introduce these anymore. But I will say one thing, this workout was great. Not easy, but since when does an easy workout equate with great?
- Stability ball chest press: 12 reps, 3 sets
- Lat pull down then assisted pull ups: 12 reps, 3 sets
...this was amusing if you were there to see it...the machine was being used so my trainer was the 'assist', he got a bit of a workout in there :P I couldn't do even 1 if Cujo was chomping under foot - I would wind up legless and rabid :)
- Incline bench row into reverse fly: 3 cycles, 2 sets
...using different dumbbells - with the flys I used half that of the rows...during the flys do not bring your arms all the way down in front, but more like at 10 & 2 (vs. straight down at a 12 o'clock position)
- Medicine ball moving pop squat into overhead swing: 2 sets across floor and back
...holding ball down in front pop forward into a squat, stepping forward swing ball overhead with straight arms
- Diagonal walking lunges then leg press machine: 12 reps, 2 sets
...take one step forward on a diagonal into a lunge, then another in the opposite diagonal
- EZ bar ladder curls to 10: 1 set
...holding bar do 1 curl, wait for partner (or imaginary partner if you are alone) do 1 curl, then you do 2 & they do 2, then 3, then 4, etc. up to 10
...this can be surprisingly tough
- EZ bar overhead tricep press: 12 reps, 2 sets
- Pike crunches: until burn 2-3 sets
And don't forget the cardio. I have been doing pretty well keeping up there too. I try for a 15 minute warm-up on the Elliptical and a half hour on the bike after a strength session. On off strength days I do 30 minutes each on the Elliptical and bike. Once it is warm I will be getting back into the hour walk outdoors after dropping off kiddo at school.