15 each leg, reverse lunges, 2 -15lb dumbbells(3x)
Jump squats, 15 lb dumbbell(3x)
30 sit ups/shoulder press - 15lb dumbbell(2x)
p90x ab ripper x - abs 15 minutes
Quad extension - 40lbs 15 reps(3x)
Hammys - 40lbs 15 reps(3x)
p90x ab ripper x - 15 minutes
reverse lunges - 15 each leg, 2 - 15 lbs dumbbells(2x)
Jump squats, 15 lb dumbbell(2x)
Single arm row - 15lbs dumbbell, 15 each arm(3x)
straigtlegged deadlift - 2 15lb dumbells 20 reps(2x)
30 min jog.
Incline sit-ups with 8lb medicine ball. 15 x 12 Iso-lateral shoulder press 20lbs 14 x 2 Iso-lateral front lat pull down 32 lbs 14 x 3 Iso-lateral bench press 24 lbs 14 x 3 8 lb medicine ball mason twist 30 x 3 Iso-lateral row 32 lbs 14 x 3 Free weight bench -close, regular and wide 14 x 2
Weight - 125.4 lbs
Height - 5’5”
Body Fat % - 19.06
Week 1 - Daily Calorie intake - 1650
Cardio - 4x a week
Weights - 3x a week
Goal Weight - 118 lbs
Work out -
Squats - 65lbs, 10 reps…..3 seconds down, hold 2 seconds
Split Jump Lunges - 30
Squats - 65lbs, 10 reps….3 seconds down, hold 2 seconds
Split Jump Lunges - 20
Stiff Legged Deadlift - 2 x 15
24” box, 1 legged stand, flare other leg- 2 x 30
Roll Lunges - 15lbs, 72 reps
Elliptical - 20 minutes( 2.2 miles)
Thoughts - I like the work-outs. I hate the initial start to getting in shape due to the constant muscle failure. Had a pretty hard work out the night before with Kettle-bell class and riding horses for 3 hours the morning before. Got a second wind and overall feel really good about it.
I have a love/hate relationship with the kettle-bell. I love it, because it burns….I hate it because of the muscle failure. With this class tonight - I felt like dying and puking. There are moments in my life that I wish I hadn’t been so lazy. This was definitely one of them. To be out of shape, is excruciating….physically and emotionally. In a lot of ways, you are what you eat and tonight I felt like an extra serving of dark chocolate that I wish I never had touched.
Warm up - basic 6(1 min a piece(switch arms at 30 seconds))
Swing
Press
Clean
Snatch
Pull/Punch movement
Squat
Work-Out 1 minute each, no breaks between each movement after 1 set, 2 minute break
Swing/Stall
Squat/Curl/Press/Stand
Catch/Press(couldn’t do this so I Cleaned/Pressed)
Overhead Lunge
Double Snatch
Spiderman
DID THIS 4X
3 minute - Snatch, switch hands every 5 reps….as many as you can do
18lbs - 83 reps.
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