WD
Cathlete
I hope I didn't miss a check in. This morning I did Chalean Extreme Burn Circuit 2 38 min, 247 calories. I then did Chalean Extreme Core Circuit with the stability ball and I used 3# hand weights instead of weighted gloves, 11 min, 56 calories. For cardio I did Les Mills Pump Step workout, 31 min, 311 calories, HR avg 141, max 160. I really like this workout because it is short and gets a good calorie burn. It starts out with me thinking oh, this is not hard and then wow. You are doing hops from side to side on the step with a weight plate in one segment. I am beat by the end. I followed this with Shiva Rea's More Daily energy Solar Evolution Heart Flow segment 21 min, 112 calories. Total time was 1 hr 41 min and calories burned 726 calories.
Burn Circuit week 4 weights
1 sumo squat with bicep curl 20# dumbbells 12 reps
2 lunge with 1 arm tricep extension 15# dumbbell 12 reps
3 dead lift row 30# dumbbells 12 reps(this one always seems to take so long because you do the dead lift then a partial with a row)
4 sumo squat with overhead tricep extension- down 5#because I tried this with 30# last time and it was just too much I got in 9 reps last time so today 25# dumbbell 12 reps
5 dead lift with double row 30# dumbbells (up 5#) 10 reps
6 bowlers lunge with single arm row- 25# 12 reps(this has stayed the same because for some reason it bothers my low back by the time I hit this exercise)
7 bicep curl with adductor balance (band) 17.5# dumbbells 12 reps breakdown 20# dumbbells 3 reps
8 forward lean lunge with double row 25# dumbbells 12 reps 6 right lunge 6 left lunge Breakdown double arm row 3 reps 30# dumbbells
9 triple threat push ups 12 reps breakdown tricep push ups slow 2 reps
Burn Circuit week 4 weights
1 sumo squat with bicep curl 20# dumbbells 12 reps
2 lunge with 1 arm tricep extension 15# dumbbell 12 reps
3 dead lift row 30# dumbbells 12 reps(this one always seems to take so long because you do the dead lift then a partial with a row)
4 sumo squat with overhead tricep extension- down 5#because I tried this with 30# last time and it was just too much I got in 9 reps last time so today 25# dumbbell 12 reps
5 dead lift with double row 30# dumbbells (up 5#) 10 reps
6 bowlers lunge with single arm row- 25# 12 reps(this has stayed the same because for some reason it bothers my low back by the time I hit this exercise)
7 bicep curl with adductor balance (band) 17.5# dumbbells 12 reps breakdown 20# dumbbells 3 reps
8 forward lean lunge with double row 25# dumbbells 12 reps 6 right lunge 6 left lunge Breakdown double arm row 3 reps 30# dumbbells
9 triple threat push ups 12 reps breakdown tricep push ups slow 2 reps