Totals for today –
Miles – 13.32
Push ups – 100
Squats – 300
July totals –
Miles – 52.17
Push ups – 1,050
Squats – 1,547
Workout 1 – Morning Fasting Cardio on tread – 20 mins – alternating 3,6,9 and 12% inclines @7.0 kph while holding 5 lb DB’s and doing shoulder presses, front raise, punches etc…anything to get my HR up and increase my burn
Workout 2 – Full body ST after breakfast. Another short session but such a great BURN!
37:14 mins –
1. Alternating bicep curls using 30 lb DB’s – 1 set of 16 reps and a second set of 10 reps – totally burned out…felt great!
2. Squat press using 20 lb DB’s – 50 reps
3. Plank rows using 5 lb DB’s – 50 reps
4. Plank lateral raise using 5 lb DB’s – 50 reps….this was the hardest for me. Killer. Hold a high plank with 5 lb DB’s and instead of a row you lift your arm out for lateral raise and alternate each arm with still in a high plank – MUST do these over and over……I really loved it.
5. Medicine ball standing crunch with leg raise, twist and pulldown using a 12 lb MB – 50 reps each side.
6. Romanian deadlift to a standing two arm bicep curl using 20 lb DB’s – 25 reps for each leg
7. Standard military pushups – 50 reps
8. Medicine ball pushups – 50 reps
9. Jump Squats with overhead raise – 100 reps
10. Two arm bicep curls with sumo squats using 20 lb DB’s – 50 reps
11. Kettle bell swings with sumo squat – 50 reps with a 25 lb KB
Workout 3 – Post ST walk on the trails with my little girl in the BOB. Strong walk, nothing fast just a good calorie burn while enjoying the sunny day
1:40 mins – 6.44 miles with hills
Workout 4 – After dinner walk around the lake while my husband got in some miles on the bike – 1:27 mins. 5.52 miles
Nutrition for the day….
M1 – Oats with fresh berries and egg whites
M2 – Whey shake with berries and 1/2 banana
M3 – Spinach salad with 1/2 can of tuna, cottage cheese and egg whites with balsamic vinegar with my VM Green and Earth mix. One GF rice cake with natural PB
M4 – Ground chicken with spinach, eggplant, zucchini with pasta sauce along with a protein shake
M5 – GF rice cake with natural PB