Advertisement -- Learn more about ads on this site.
DEARFACE
20,000-24,999 SparkPoints 23,936
SparkPoints
 

Indulgent weekend & today's workout

Monday, February 25, 2013

So we had an ice storm in the Midwest last week which led to me working from home and a little more of an excuse to skip my workout Friday, especially because I had the day off from work. Friday I took a road trip to St. Louis which led to a great nourishment of my soul, and was supplemented by less than ideal decisions of lots of beer, fried food and other delicious things - and because of the weather, little physical activity.

It's still worth it.

I have today off work and managed to get my booty up early for the 6am boot camp, and despite my killer migraine right now, I'm glad I didn't sleep in.

Right now I cannot remember the first exercise of this routine, but the rest are solid. Good workout and because we started with the most reps and knocked five off each round, even when adding weight, it made it much more manageable.

Mystery exercise: 30-25-20-15-10-5

lunges
Rd 1..15lb set of dumbbells, 30 reps
Rd 2..20lb set of dumbbells, 25 reps
Rd 3..25lb set of dumbbells, 20 reps
Rd 4..30lb set of dumbbells, 15 reps
Rd 5..35lb set of dumbbells, 10 reps
Rd 6..40lb set of dumbbells, 5 reps

push-ups
Rd 1.. 30 reps
Rd 2.. 25 reps
Rd 3.. 20 reps
Rd 4.. 15 reps
Rd 5.. 10 reps, incline
Rd 6.. 5 reps, incline

sit-ups
Rd 1.. 30 reps
Rd 2.. 25 reps, 5lb medicine ball
Rd 3.. 20 reps, 8lb medicine ball
Rd 4.. 15 reps, 10lb medicine ball
Rd 5.. 10 reps, 15lb medicine ball
Rd 6.. 5 reps, 25lb plate

Burpees (no push-up or jump, just basic)
Rd 1.. 30 reps
Rd 2.. 25 reps
Rd 3.. 20 reps
Rd 4.. 15 reps
Rd 5.. 10 reps
Rd 6.. 5 reps

1 mile on the bike
Rd 1.. level 5
Rd 2.. level 8
Rd 3.. level 10
Rd 4.. level 12
Rd 5.. level 14
Share This Post With Others
Member Comments About This Blog Post
  • v BATCHICK
    That looks killer, great job!
    1247 days ago
  • v JULESJET
    Wow! I'm impressed!
    Keep it up!
    1248 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment


    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

More Blogs by DEARFACE