This morning I started out with a 22 minute walk on my treadmill to warm up and then I did
RAW Back & Front. I haven't done this workout since 2019 and it's a really good one. It's long, but it goes by quick. I skipped some of the exercises but for the most part, did the whole thing. My knees are feeling great lately.
BACK SIDE
Back:
Reverse Fly - 12's/10 reps
Alt. Step Back, Row - 15's/10 reps
Bulgarian Split Squats - SKIPPED
REPEAT - no rest
Triceps:
One Arm Kickbacks - 8#/10 reps
Standing Cross Body Ext (same arm) - 8#/10 reps
Suitcase Deadlifts - 15's/10 reps
REPEAT
Legs:
Plies - SKIPPED
Calf Raises - 15's/30 reps (toes in, out, forward)
REPEAT
Low Back:
Supermans on bench - SKIPPED
Frog Legs on bench - SKIPPED
REPEAT
Low Back:
Good Mornings - 15# - 10 reps
Plank Wipers - 10 reps
REPEAT - Did good mornings even though I feel they are dangerous. I went light.
FRONT SIDE
Shoulders:
Arnold Press - 12's/10 reps
Dumbbell Front Raise - 15#/10 reps
Sissy Squats - SKIPPED
REPEAT
Chest:
Chest Flies - 15's/10 reps
Dumbbell Press - 15's/10 reps
Quad Presses - Many reps, worked the quads and they burned!
REPEAT
Biceps:
21's - 12's/7 low, 7 up, 7 full
Supinated Curls - 12's
Side Lunges - SKIPPED
REPEAT
Abs:
Pulse Crunch - 10 reps
Reverse Curls - 18 reps
Workout was 50 minutes burned 397 calories, and HR was 130/159.
Treadmill workout was 22 minutes, burned 188 calories, went 1.08 miles, did 2626 steps and HR was 130/160.
Diane - Thanks for writing out the exercises in Just Lift workout. I wanted to do that one but it looks like there is a lot of leg work. Good job with your workouts! It sure does feel good to get back it, although I have to say, I didn't miss it much when I was on vacation. LOL!!
Cam - No, the kids don't start until the end of August or beginning of Sept. after Labor Day depending on the school district. I don't know why I have to go back so darn early, I have little to do until the teachers are back. I can get all my events organized, though, and start working on some of the early ones I have that happen before Christmas. Wish I had another 2 weeks off, though.
![Frown :( :(](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
God knows I shouldn't complain!
Belinda - Great job with Fuel! Wow, Day 27 already. Where is the time going?
Jolie - Thinking about you and praying all is well with your family. Give us an update when you can.
Hi to everyone else! Have a great day everyone!!