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 1.8.19

1.25 mile jog 3 x 10 dumbbell windmills Superset with 3 x 12 dumbbell alternating front raises 3 x 12 cable tricep push down 3 x 12 cable face pull 3 move superset: Cable adduction, abduction, kickbacks. Choose a leg to start with. 3 x 10 adduction 3 x 10 abduction 3 x 10 kickback…

Workout 1.2.19

1 mile jog 3 x 12 lat pull down 3 x 12 upright row 3 x 12 seated row 15 push ups 10 man makers with dumbbells 30 minutes yoga (handstand, forearm stand, stretching, etc)

Workout 12.21.18

5 minutes Stair Master, medium speed, 400 steps 2 x 15 body weight squats, stretch in between Superset: 3 x 15 alternating bicep curl 3 x 12 dumbbell shoulder press 3 x 12 barbell bent over row Lunge, Squat, Lunge: Start with left leg behind body in stationary lunge position, perform 10-12 reps. When reps…

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 12.1.18

30 bodyweight squats 3 sets to failure plate front raises with light weight Stretch Pull ups 3 sets to failure 4 x 10 standing lat push down 3 x 12 cable high pull 3 x 15 cable tricep push down, alternating with 3 x 15 plate upright row 3 x 12 alternating bicep curl 3…

Workout 11.27.18

3 sets to failure – side shoulder raises alternating with font raises 3 x 15 upright row 4 x 10 lat pull down 4 x 10 rear delt machine 3 x 12 seated row superset with 3 x 15 shrugs 3 x 10 chest press machine 3 x 12 each side, torso rotation machine 2…

Workout 11.23.18

15 minutes on Stair Master, speeds 8-10, 1000+ steps 3 x 20 incline abs, alternating 3 x 6 (heavy weight to failure) shoulder raises 3 x 15 alternating bicep curls 30 minutes yoga; for me this is forearm and hand balance practice (really hard after an upper body workout!)