17th WEEK: 2nd session HEAVIER AND HEAVIER WE GO…
136.5lbs and 29%body fat
CARDIO (approx. 600 calories)
• 1.15 hours elliptical, 20 minutes treadmill
LOWER BODY & some upper body integrated
• hamstring curls 15 reps x 2 sets (45lbs then 55lbs)
• travelling squats to the right then to the left with 5lb weight held straight arms shoulder length 15 steps each way
• squats 15 reps x 2 sets with 10lb presses at the same time
• sitting butt at edge of bosu, feet on bosu, lay back and bridge pose with alternate arm pressing up 8lbs on each hand 15 reps each arm
BACK
• 8lb medicine ball, one arm (pull back), while both feet on balancing pad, 15 reps each side x 2 sets, bend knees, push hips back…look towards ground
• both feet on separate balancing pads, tricep extensions with 8lb medicine ball 15 reps x 2 sets (last set do as much as you can, i was able to do 21)
CORE
• reverse crunch (hips up) and then lower legs towards ground while still having a bend in the knee move knees closer towards chest 15 reps x 2 sets
STRETCH
• stretched calves
• stretched hamstrings & inner & outer thighs
• stretched arms
• stretched chest
starting next week, we’re going to begin focusing more on specific body parts and not doing as much full body since i’m pretty good overall already…that means progress! i’m ready!
