Another day in the books! I did well today, it was hard as my legs were pretty sore but I pressed on. I did not follow the plan that I had made for today, but the variation proved to be a great change of pace and left me exhausted and feeling great!!
Workout 1 – P90X Legs and Back – (replaced band work with rows.)
- Balance Lunges – 30 reps with one 17.5 lb. dumbbell.
- Calf raise squat – 25 reps with 11 lb. dumbbell.
- One arm dumbbell rows – 50 reps total – 5 sets of 10 – 25 reps each arm with 40 pound dumbbell.
- Underhand bent over rows – 50 reps total – 5 sets of 10 with 54 lb. barbell.
- Single leg dead lift squats – 20 reps.
- Single leg super skater squats – 50 reps with 6.6 lb. dumbbells
- Wall squats – 90 secs non stop – alternating low and mid squat.
- Step back lunge – 30 reps with 11lb. dumbbells.
- Alternating side lunges – 30 reps
- Alternating single leg wall squats – 60 sec.
- Three way lunge kicks – 40 reps
- Dumbbell pullovers – 16 reps total – 1 set of 8 reps with 47 lb. dumbbell and 1 set of 8 reps with a 35 lb. dumbbell
- Sneaky lunge – Walking Deep lunges on toes only with hand raise – 30 reps
- Chair pose with arms raised holding one 6.6 lb. dumbbell – 2 reps hold each 30 sec.
- Toe roll ISO lunge – 40 reps with 11 lb. dumbbells.
- Groucho/ crab walk – ( walking deep plyo squat ) – 45 sec non stop
- 80/20 Cyber speed squats – 30 reps standard and 30 reps with jump squat.
Total time – 60.16 mins
Calories burned – 361
AHR – 60% Zone 2, MHR – 86% Zone 4
Workout 2 – Cathe Kick Max DVD –
Total time – 61.37 mins
Calories burned – 555
AHR – 72% Zone 3, MHR – 86% Zone 4
Workout 3 – Rodney Yee Power Yoga –
Total time – 28.05 mins
Calories burned – 141
AHR – 56% Zone 1, 69% Zone 2
Totals for the day –
Time – 149.58
Calories – 1,057
Caloric deficit – will report back….