Workout today was Les Mills Sports attack 29 min, 239 calories, hr 139-166. I then did Chalean Extreme Lean Phase #1 week 4 45 min, 311 calories, I finished with Chalean Extreme Core Circuit 11 min, 62 calories, I wore my 2# gloves, started with a 15 # dumbbell on crunches and picked up 3# dumbbells for some of it. My weights on Lean Phase were the same as last time. Total time was 85 minutes and calories burned 612.
Weights for Lean Phase:
1.single leg calf raise, bicep curl 20# dumbbell 12 reps breakdown 20#dumbbells 3 reps slow bicep curls I believe I get an 8/8 count on the breakdowns
2.tricep push ups body weight 12 reps 10 sec rest breakdown overhead seated extension 30# dumbbell 3 slow reps
3.split lunge with bicep curls 17.5 # dumbbells 12 reps 6 right lunge and 6 left breakdown is 3 reps 35# squats
4.stationary runners lunge double triceps 15# dumbbells 12 reps 6 right lunge 6 left Breakdown 3 bodyweight dips
5.bicep curl with hamstring curl(band) right 20# dumbbell 12 reps then left 12 reps breakdown is 3 slow reps 20# dumbbell after each 12 reps
6.plank with single arm tricep extension 12# dumbbell 12 reps right then 12 left breakdown is 3 slow tricep push ups
7.reverse lunge double arm bicep curl 17.5# dumbbells 12 reps 6 right lunge 6 left lunge (this is done differently with dropping the dumbbell to half way then lunge with a balance and pull back in moving the weight the rest of the way works the legs nicely) Breakdown 3 slow squats 35# dumbbells
8. Supine Tricep extensions 31# kettlebell 12 reps breakdown 3 push ups
9. sumo squat calf raise with bicep curl 17.5# dumbbells 12 reps breakdown 3 bicep curls 17.5# 3 reps
Debbie, nice work on Cardio Coach. I do kind of remember those long hills. I always thought they were quite challenging.
Teddy, I would have slept in beyond 6 this morning if I did get a phone call
Maybe you can make it up later.
Roselyn, are you doing a rotation?
