Today was Supreme 90 Day Chest/Back. 37 min(a little longer because I had to pause to finish some reps) 202 cal. This is my second time through this one. I changed some of the weights and reps from last time. It seems like I am already looking a little leaner and more defined since I started this rotation
I then did Amy Bento's Hi/Lo Knockout knockout premix which includes the core work which I love. I really like the modified turkish get up. I used 10lb dumbbells for this. 44 min 302 cal. I finished with Shiva Rea's Power Flow Yoga water core and flow of empowerment standing segments 32 min, 129 cal.. Total workout time 1 hr 53 min and calories 633.
Supreme 90 Day Chest/Back
w/up, 2 rnds supreme crunch, bicycle, plank twist 15,12,12 reps 2 sets arm circles 15 forward and back
circuit 1
push up-12 reps BW
dumbbell row-12 reps 20lb db's 1 set, 22.5 2 sets (up from last week)
repeat 2 more times
circuit 2
dumbbell chest press- 10 reps 17.5lb db's
alternate arm pullover- 10 reps 15lb db's (up from 12's)
repeat 2 more times
circuit 3
decline ball push ups-BW 12 reps
ball prone overhead press alternating-5lb db's (down from 8's last time this is hard)
repeat 2 more times
circuit 4
dumbbell alternating upper cut-15lb db's 10 reps(I lowered the reps, this is a chest move not a bicep)
dumbbell bent knee deadlift-25lb dumbbells 10 reps ( I could still go heavier but they move kind of fast)
repeat 1 more time(last time I stopped to do a third set but noticed the female was getting ready to go again and stopped. I think it is two rounds.)
circuit 5
dumbbell flys- 12 reps 15lb db's
dumbbell extensions on ball-12 reps BW
circuit 6
push up/alternate row-2 sets 8 reps 15lb db's
repeat 2 more times