This morning I did a workout Jolie did last week,
CL #145 Upper Body Boot Camp. Really enjoyed it, it went fast and was over before I knew it even though it was 57 minutes long. This was broken down into body parts so by the time you are done that body part is screaming. This was done mostly on the stability ball.
ROUND 1
Chest
Chest Press on Ball: 20's then swapped to 15's - reps went on forever
Chest Flies on the Ball: 15's - 16 reps
Pushups on the Ball: 2 sets 8 reps; 1 set 4 reps
Ball Rollouts: 16 reps
Back
Pullovers: 20# - 18 reps
One Arm Rows: 20# - 16 reps/8 reps
T-Band Pulls
Standing Weighted Circles: 8# - 2 sets/4 reps each way
Shoulders
Seated Overhead Press: 12's - both arms then alternating
Upright Rows: 15's - 8/8/4 reps
Seated Reverse Flies: 10's - 8/8 reps
Butterfly Situps - 16 reps
Biceps
Seated Biceps Curl on Ball: 12's - 16 reps
Incline Biceps Curl: 12's - 16 reps (I did Hammer Curls)
Preacher Curls: 12's 10 reps (I did incline HC w/Twist)
Knee Ins on the Ball - 16 reps
Triceps
See Saw Pushups: 16 reps
Seated Overhead Triceps Extensions: 10's - 16 reps
Close Grip Bench Press on Ball: 12's - 7 reps
Russian Twist w/Ball
ROUND 2
Chest
Incline Flies: 12's - 16 reps
Incline Press: 12's - 18 reps
Weighed Side Bends: 15# - 16 reps each side
Back
Band Y's
Saluting Supermans on Ball
Ball Exchange: 12 reps
Shoulders
Seated Lateral Raise: 8's then 5's
Incline Front Raise: 5's
Lying Side Crunches: 20 reps
Triceps
Side Lying Pushups (I hate these so did regular triceps pushups)
Dips
Band Kickbacks
Ball Situps alternating Leg Lifts
Biceps
Seated W Curls: 12's - 16 reps
Incline Hammer Curls: 16 reps
Banana Hold w/Ball
Once she started round 2 she raced through it like she was just trying to get it done, sort of frustrating. I paused a lot. I feel bad for the people in her class, she is usually about half way done with the exercise by the time they get setup and get started.
Workout was 1 hr. 12 minutes because I wrote down all the exercises and rested a bit, burned 386 calories, did 1524 steps and HR was 116/171.
Also walked on my treadmill for 25 minutes, burned 148 calories, did 1.17 miles and went 2885 steps. HR was 113/137.
Belinda - My brother and I ended up cutting the branch down because it was sort of dangerous the way it was sticking out and how long it was. We did that on Friday afternoon. Got another good workout. I'm sick of all the hard work I've been doing outside (our siding, my moms stuff) but it is keeping me in great shape along with my workouts. I can eat anything right now and not gain an ounce.
Great job with your workouts and all your walking!
Diane - I had a terrible time sleeping for a few days and I realized it was because I started taking a Kale supplement that is supposed to help with the lymphnodes under my arm pits. When I had my thermal image done a couple weeks back I have bad tenderness under my arm pit when the nurse does my breast exam. She told me to take kale and iodine and it will relieve the pressure. Well, it says on the bottle that it's for thyroid health and I was a bit worried about that because my thyroid is fine. Well, it kept me up for three nights in a row. I finally realized what was causing it and stopped taking it. I slept like a baby last night. Crazy how stuff like that can do bad things to our bodies. Great job on your workouts and glad you were able to get that good nights sleep!!
Roxie - So sorry to hear about your stresses from the last few months. Don't blame yourself for not being able to help with your MIL's stuff. I'm sure you DH understands. Love yourself and give yourself a break, I think you need to do that. Take care of yourself. Hugs.
Jolie - Great job with your workouts this weekend! You kicked some butt. I had a good workout with #145 but it was long. Went fast but I doubt I'll do that one much.
Roselyn - Great job with your workout and the lawn mowing. I did some of that too!!
Have a great day everyone!
