My workout yesterday was Extremely Ripped Bootcamp w/up and rnd 3 (crab, lunge/bicep/arnold press, jump squats) 16 min 110 calories Max HR 156.
I then did Slow and Heavy Triceps, Biceps and Abs using the Bowflex for most moves 60 minutes, 333 calories, I added some ab work Bowflex trunk rotation with a hold 2 sets 20 reps left then right 30lb, Bowflex seated resisted crunch 40lb, then Swiss Ball roll out in plank position 2 sets 12 reps, 12 min 57 calories.
TOtal tine was 88 min and calories burned 500.
Today I did Jari Loves Extremely Ripped Bootcamp w/up and rnd 2 (crawling chest push ups , plank rows and kneeling back rows,jacks/tuck jumps 16 min 100 calories. I followed with Slow and Heavy Chest and Back using the Bowflex for all moves except the deadlifts 58 min 235 calories. I then did Intensity W/up and first 4 minutes of step twice(I forgot to turn my HR monitor back on so redid it) Hiit Lo and Bootcamp Str, 35 min305 calories. I finished off with Turbo FIre Stretch 10, 12 min 50 calories. Total calories burned was 690 and time 1 hr 57 min.
Weights yesterday triceps and biceps
Bowflex seated french press 60lb 1 set 8 reps, 80lb 2 sets 8 reps
Bowflex lying extensions 40lb each hand 40lb 3 sets 8 reps
tricep kickback Bowflex 30lb each hand 3 sets 8 reps
dips 22lb dumbbell in lap 2 sets 8 reps
Bowflex curls 40lb each hand 3 sets 8 reps
hammer curls Bowflex 40lb ea 3 sets 8 reps
barbell curls 48lb 1 set 8 reps, 46lb 2 sets 8 reps
Bowflex seated wrist curls 30lb ea
Bowflex standing reverse wrist curls 10lb ea
Today's weights chest and back
Bowflex bench press 45 each hand 3 sets 8 reps
Bowflex Flys 40lb ea 3 sets 8 reps
Bowflex incline bench press 40lb ea 3 sets 8 reps
Bowflex incline fly 40lbea 3 sets 8 reps
pushups BW
Bowflex lat row seated 50lb ea 1x8reps, 60lb ea 2 sets 8 reps
dumbbell pullover 40lb 1x8reps, 35lb 2 sets 8 reps
Dumbbell deadlift 40lb dumbbells 3 sets by 8 reps
superman and planks BW
Glad the knee is cooperating.