Got shoopping done and signed the grandchildren up for the library summer reading program I started my workout this morning with Kimberly Spreen Absolutely Kick Box. I did the w/up and KB segments stopping at the combat which I did earlier this week, I then did Tracey's Sweatfest quick Sweat premix no str, Followed with Amy's KickBox Extreme bonus bag, I wore my weighted gloves throughout the KB workouts, then I did M&F shoulders and abs and Amy's Stretch & Abs,abs#2 and Stretch#2
M&F rotation
barbell shoulder press 45# 5 reps 3 sets
wide grip upright rows 45# 5 reps 3 sets
dumbbell lateral raise 12# 5reps 1 set, 15# 5 reps 2 sets
barbell shrug 35# 10 reps (not going heavy here) 3 sets
dumbbell shrug 20# dumbbells 10 reps 3 sets
hanging leg raise 5# ankle weights 10 reps 3 sets
decline crunch 20# 15 reps 3 sets
crunch Bowflex resisted 120# 20 reps 3 sets
Lora, thanks for the info on Sharon's All body cardio. I may try that one tomorrow. I decided I did not want to try and concentrate on new choreography with a workout room full of children
Dallys, the M&F rotation describes what I am doing as the explosive reps as (choose a light weight that you can get 20-25 reps with and do only 5 reps moving as fast as you can on the concentric portion.
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