“The pain of discipline is far less than the pain of regret” Sarah Bombell, Synchronized Swimmer
P90X Chest, Shoulders, Tris with Ab X along with treadmill run. Circuit intervals – chest, shoulders, tris – then treadmill run for 10 mins then back to next circuit and repeat 3 times – 30 min run high speed 8.0 mph.
- Slow motion 3/1 pushups – 30 reps
- In and out shoulder flys – 16 reps with 11 lb. dumbbells
- Chair dips – one leg raised – 30 reps
- Plange push ups – 10 reps
- Pike press push ups – 10 reps
- Side tri rises – 10 reps Right side 12 reps Left side
- Alternating fly pushups – 12 reps
- Shoulder scarecrow rises – 15 reps with 7 pound dumbbells.
- Overhead tricep extensions – 15 reps with 17 lb dumbbell.
- Two twitch speed push ups – 20 reps
- Y Shoulder presses – 15 reps with 11lb dumbbells.
- Lying tricep extensions – 20 reps with 11 lb. dumbbells
- Side to side push ups – 10 reps
- Shoulder pour flys – 15 reps with 7 pound dumbbells.
- Side leaning tricep extensions – 16 reps with 17 pound dumbbell.
- Diamond pushups – 21 reps
- Weighted Shoulder circles – 25 reps with 7 lb. dumbbells.
- Overhead tricep throws – 16 reps with 17 lb dumbbells.
- Slow mo throws – 8 reps with 11 lb. dumbbells.
- Alternating front to back overhead tricep extensions – 16 reps with 17 lb dumbbell.
- Fly row presses – 8 reps with 11 pound dumbbells.
- Dumbbell cross body blows – 30 reps with 11 lb dumbbells.
- One arm plank/balance push ups – 10 reps
- Ab Ripper X – 250 reps.
Daily Results –
Total Time – 114 mins
Calories Burned – 1,321
Push ups – 123
Crunches – 250
HR – Avg – 73% Zone 3, Max – 99% Zone 5
Caloric Deficit – will report back at the end of the day
Fitness Note – Hard day. First day back from vacation and I am feeling the jet lag. I pushed through and I am so proud that I did not stop or settle for anything less that my best! The first day of my 8 week plan is in the books!!