Good Morning DGT!
Today was Tracey's Strictly Upper Body from her Parts Series. Great endurance workout (even though I hate endurance}( ) (so much harder than heavy lifting). She did a lot of stuff on the bosu but I used either a stability ball or my step.
Plank wih dbl row: 10#
1 arm rows - 15# - I think she did 3 sets of 1 slow with a hold at the top and 2 quick sets of singles.
Concentration curls on ball: 15# - different counts - 6-2, 4-4, 2-6, 4-4, 2-2 (? don't quite remember all the counts)
Bicep curls with pivot (think upper cuts) - 10# - different counts
Curls - 5# - with arms at sides, low ends, high ends and hammers (the lo, hi and hammers were done while balancing on one leg)
1 arm chest press on ball - 18# - different counts
Chest flies on ball - 5# - different counts
Rotational pushups - 5#
Kickbacks on ball - 5# - Sets of 3, 4, 5, 6, 7 and 8 (on the odd sets, you hold for a count of 3 at the end of the set)
Overhead extension on ball - 10#
Kickbacks on ball again this time with palms down - 5# (really tough tricep work)
Shoulders - I'm a wimp. I couldn't even finish the shoulder work. She did straight arm raises, then a straight arm up and scoop down turning dbbls in. Then there was a shoulder press combo - with arms bent at 90 degrees (no lower than shoulders), do shoulder presses all the way up, then only lift up an inch, then do a flutter (which is where I lost it!) The shoulder press combo was done twice. I think I only used 5# on these.
Abs - Side double leg lefts while leaning on step (a little uncomfortable for me - she did this on the bosu). First she did the leg lifts, then the legs were on the floor and she raised the body, then she did it raising legs and body. This was the only exercise for abs. She did abs yesterday too and just did a bicycle series.
So far I'm very impressed with the Parts series. There is a total body workout (30 mins.) that is a combo of pilates, yoga and some other stuff which I forget). Haven't done this one yet.
I think this will be my rotation for the month:
Glute Camp + Abs Core Plus
Strictly Upper Body
Cardio
Yoga
Total Body Plus (P90X+)
I might switch the order of my days. Today I'm going dancing instead of Thursday so I didn't want to do cardio in the morning and evening.
Deanie - I'm also having a tough time waking up after the time change. Actually it's been tough the last few years. I'll post back later with the Lean rotation. I am much happier with my body now although I'm still a couple of pounds more than usual since I came back from vacation. I have a really big appetite lately. My DH is always amazed at how I eat since I started exercising. It's like I never stop eating. He would like to say it's too much but he sees that I don't really gain weight so he doesn't bother. I do have to eat by certain times though because I start feeling sick if I don't.
Gin - Glad the Low Max step combo worked out for you. Sounds like you've done a lot of cardio so far. Maybe do the shorter HSC premix or a walk with friends and Push/Pull. I hope everything works out for you with the 5s next year. How many do you have in your class now?
Clean Max is on Fridays and Pack Max is on the weekends. Still haven't heard anything housewise. Have to give my broker a call.
Have a great day.
Marcy
