Last night I worked out, and it felt great. I missed my running intervals and the intensity and high calorie burn it brings while lifting but I know I need to let my leg heal. I will be doing my strength training at night until my leg is more stable so that my husband and assist me if I need it and to ensure that I do not over do it.
P90x Shoulders and Arms DVD followed by a 41 min walk.
- Alternating Shoulder press – 30 reps total – 15 reps alternating each arm with 17.5 lb. dumbbells
- In and out biceps curls – 35 reps with 17.5 lb. dumbbells
- Two arm tricep kickbacks – 12reps with 11 lb. dumbbells
- One arm tricep kickbacks – 30 reps total – 3 sets of 10 each arm with one 17.5 lb. dumbell
- Deep swimmers press – 24 reps with 17.5 lb. dumbbells
- Full supination concentration curls – 30 reps with 17.5 lb dumbbells.
- One legged bench dips – 65 reps
- Upright rows – 30 reps with one 25 lb dumbbell
- Static bicep curls – 52 reps with 17.5 lb. dumbbells.
- Seated two angle shoulder flys – 30 reps with 11 lb dumbbells
- Laying down tricep extensions – 30 reps with 17.5 lb. dumbbells
- Front and lateral standing shoulder flys – 30 reps with 11lb. dumbbells
- Congdon curls – 16 reps with 25 lb dumbbells.
- Side tri rises – 60 reps
Total time – 102 mins
Calories burned – 322
Caloric deficit – 472
AHR – 48% MHR – 80%