Birthday Workout 1.13.19

2.22 miles in 22.22 minutes, because I could see that the times were getting close to matching so I lined them up on purpose 🙂 3 x 10 lateral shoulder raises 3 x 12 alt bicep curl 3 x 12 wide lat pull down 3 x 10 seated row Superset with 3 x 10 rear…

Workout 1.10.19

1.25 mile jog 3 x 12 close lat pull down 3 x 10 lateral shoulder raises 3 x 15 alt bicep curl 3 x 12 single leg extension (each side) Superset with 3 x 25 weighted calf raises Abs: Perform each move 25 times, rest 1 min or less and repeat. full body sit ups…

Workout 1.5.19

1.25 mile jog 3 x 12 close lat pulldown 3 x 10 dumbbell lateral raises 3 x 12 alternating bicep curl 3 x 10 alternating leg extension Superset with 3 x 25 weighted calf raises Abs: 25 times each. Repeat all as many times as you can. Full body sit ups Reverse Sit Ups Bicycle…

Workout 12.30.18

3 x 12 lateral shoulder raises 3 x 15 smith machine bent over row alternating with 3 x 12 smith machine squat (feet an extra step in front of body to work glute muscles) 4 x 25 incline abs alternating with 4 x 15 sumo squat with plate 2 x 25 hanging abs 2 x…

Workout 12.10.18

4 x 10 Squats (with weight) 3 x 15 Stationary lunge, each side 3 x 10 leg extension, alternating with 3 x 50 calf raises 5 minutes stairs, medium-high speed 15 min walk on treadmill to loosen muscles 50 hanging ab crunches

Workout 12.7.18

20 minutes Stair Master, 1600 steps 4 x 10 rear delt machine 3 x 12 chest press 3 x 12 dumbbell tricep kickbacks 3 x 15 dumbbell shrugs 3 x 12 dumbbell in + out delts 3 x 15 torso rotation

Workout 12.6.18

5 minutes Stair Master, 400 steps 3 x 10 lateral shoulder raises 3 x 15 alternating bicep curls 4 x 15 bent over row 3 x 10 seated row 4 x 10 lat pulldown 4 x 20 incline sit ups, alternating with weighted squats 3 x 10 3 x 12 plate overhead press

Workout 12.3.18

30 body weight squats & stretching 3 x 15 stationary lunge 3 x 12 back extension machine 3 x 12 leg curl machine, alternating with 3 x 50 calf raises 500 steps on Stair Master (higher speed, 5 minutes)

Workout 11.29.18

3 x 10 bodyweight squats, stretch in between. 4 x 12 alternating cable adductor/abductor 3 x 15 Bulgarian squat, each side 3 x 10 single leg extension 1200 stairs on Stair Master, about 15 minutes.

Workout 11.25.18

5 minutes on Stair Master 3 x 12 leg extension 3 x 15 stationary lunge, alternating sides 4 x 12 bent over row, alternate with 3 x 12 shoulder press 3 x 15 back extension, alternate with 3 x 10 body weight squats