dope-hot-damn

137lbs and 29%body fat

CARDIO (approx. 300 calories)
•  BEFORE training:  25 minutes on the elliptical

PLANK
•  2 sets (45 seconds each):  on elbows and one leg up in air (left then right)
•  2 sets (50 seconds each):  full push up position

LOWER BODY
•  reverse bridge on a yoga ball, without moving upper body, lower hips down and bring back up 15 reps x 2 sets

TRICEPS
•  8 pound weight, overhead, 15 reps x 2 sets

CORE
•  back on mat, knees bent and pull towards chest, reverse curl at the end with hips raised 15 reps x 2 sets (closer the knees, the more you’ll feel this)

SHOULDER
•  sitting on yoga ball, 5lbs on each hand, raise arms forward parallel grip up to chin, and lower, repeat 15 reps x 2 sets (too difficult so i went down to 4lbs after first set)

CHEST
•  back on mat, with 10lbs on each hand, 90degrees and press up to an arc (not all the way) 15 reps x 2 sets

BACK
•  with band held by trainer, grip bands parallel to ground and pull all the way till hands are in line with chest area, 15 reps
•  same thing but grip (hands facing each other)

LOWER BODY
•  SQUATS with yoga ball on lower back against the wall (20 reps; 3 sets) last two sets with 4 pound weight held straight ahead

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched arms
•  stretched chest

CARDIO
•  20 minutes on treadmill (4.0 incline and 3.2 speed)

thinking of doing another fruit flush to jump start my weight loss some more…been on a plateau for a week now…need to lose 20 more pounds!

This entry was posted on Thursday, September 17th, 2009 at 6:46 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.