21st WEEK: resetting goals for the new year!
134lbs and 29%body fat
CARDIO (approx. 450 calories)
• 45 minutes elliptical
LEGS
• squats with 4lb weight held in front 15reps x 2 sets
• bridge with one leg (cross over other leg) 15 reps x 2 sets
SHOULDERS
• travelling squats with arms out (4lb on each hand) 15 steps (left and then right) x 2 sets
• shoulder press 15 reps x 2 sets
• shoulder press with calf raise 15 reps x 2 sets
• elbow raises 15 reps x 2 sets
TRICEPS
• tricep extensions overhead 15 reps x 2 sets
• tricep skull crushers on incline 15 reps x 2 sets
CORE
• crunches with 5lb above head 15 reps x 2 sets
• holding bench, seated at edge, legs extended, bring knees in (crunch) 15 reps x 2 sets
• extended legs (knees slightly bent) bring knees in 15 reps x 2 sets
STRETCH
• stretched calves
• stretched hamstrings & inner & outer thighs
• stretched cyadic
• stretched arms
• stretched chest
i’m going to targer losing 15 pounds within today to the new year. i have 2 months. that’s 7lbs a month…around 2lbs a week…aggressive but do-able…
