Today I did CDorner workouts. I really was not pleased with the two from today though. I shortened the first one. Way too much stuff that is hard on my shoulders and plank work. I modified quite a bit.
I did Arms and Abs which was two different rounds of workouts done twice each, 32 minutes, 82 calories
heart rate 91/135. I went pretty light on this one as did Chris on some moves as she is coming back from shoulder problems. Not sure how she managed all of the planks and push ups! I then did the 30 minute interval workout from today and it was more weight and strength with the step, heart rate 120/147, 136 calories. She used a 10# dumbbell for this one and there was a bit of basic step work with it through mostly the first half. I was disappointed as I expected cardio. I then did the 10 minute after step stretch that was 11:40 minutes, 25 calories, heart rate 88/104 and also her neck and shoulder mobility stretch 18 minutes, 28 calories. Quite a mixture and I also added on the foam roller back and hips again, just the upper back part at the first half. I did not add it on as I forgot to turn on my watch which doesn't matter as you are just lying on the roller. 91 minutes, 271 calories, 2,114 steps. I guess it does not always have to be high intensity and I really need the stretching. I will do legs later this week.
Moves for arms and abs
push ups (at her suggestion for those it bothers I did bench press) 8 # (me)
rows wide/close she suggests 15's but does 10's and I used 12's
standing side crunch right holding 15# db
push ups narrow 10 reps me bench press 8's
twisting rows 12# dbs me
left side standing side crunch 15# db
push up wide me bench press 8's
pullover with straight arms me 8's 10 reps
reverse curls
repeat all which I did not do
2nd group of moves at 32:48 minutes
hand forward push up alternating (me 8# bench press)
biceps curls 3pulse curl/3 pulse W curls alternating 10# dbs me
abs reach through legs in V lying down and reach across to foot
forearm plank hold or leg lift and cross behind
twisting curls 10# dbs (supinating?)
lying 10# db held up and scissors
regular push ups or your choice I did nothing here
skull crusher 10# dbs
abs knee and leg lift reach
plank or do crunches(me crunches)
kickbacks 8# dbs
Russian twist with bicycle move
repeat all of this group
30 minute Step has cardio moves first round with two sections of squat thrusts and down to floor moves.
2nd round uses a 10# dumbbells and she says you can use no weight
monster walk on step holding a 10# dumbbell at chest
rocking horse on step using a 10# dumbbell at chest
lunge with overhead press 10# dumbbells I did a curl
deadlift/calf raise on end of step 10# dbs
row/front raise alternating the row
standing on step holding 10# db at chest 1 foot crosses over the step like a curtsy and back
10# dbs curtsy /curl
straddle step squat/ curl/stand
ends with a plank hold
