I wanted to get in the weights I missed yesterday and to catch up I did the premix of combined workouts with bonus core from Kelly Coffey's Muscle Up. This was 68 minutes but took me 76 minutes with a couple of stops and I paused after each round of supersets to write the weights down and set up for the next round. Kelly does give a bit of time to switch weights though. heart rate was 100 average, 141 max, 1,276 steps, 335 calories, coming in at a met 4 according to workout manager.
Weights today all are super sets done with dumbbells and core was tabata rounds repeating each exercise 4 times and pretty challenging
workout 1
underhand rows 2 dbs 30,30,30 8 reps super set with
bench press 20,20,20 8 reps
lawnmowers 1 db 30#, 35, 35 8 reps super set with
dumbbell fly 20,20,20 8 reps
pullover 1 db 35,35,35 8 reps super set with
push ups 8,8,8 reps
arnold press alternating 20,20,20 8 reps super set with
crunches on the bench 20 reps, 20 reps
lateral raise 2 dbs 12,12 8 reps
boxer toe touches on bench 20,20 reps
bent over lateral raise 2 dbs 12,12 x 8 reps
superman across bench 8 reps,8 reps
workout 2
sumo squats 2 dbs 30's, 30's 8 reps super set with
bridges 1 db 30# 16 reps, 16 reps
lunges 2 dbs 25's, 25's 8 reps super set
stiff legged dead lift 35's,35's 8 reps
curtsy squats 2 dbs 20's, 25's 8 reps super set with
praying frog squat no weight 16 reps
flip curls/pledge curls 2 dbs 20's, 15's (those pledge curls are hard with a 20 so I dropped weight) 4 of each on right and left for total 8 reps
skull crushers 2 dbs 20's,20's 8 reps
side curls seated 2 dbs 15's, 17.5's 8 reps super set with
overhead triceps extension 1 db 25#,25# 8 reps
hammer curls alternating 2 dbs, 22.5's, 22.5's 8 reps
kickbacks 15's, 15's 8 reps