Cardio Fitness & Strength Training 10/20

Continuing The 4th week of Routine with heay weights

Sunday: 10/19 Did Total Body Workout

Shoulder Press: 15 lbs
Chest Presses: 32 lbs Barbell
Squats: 15 lbs
Triceps Kickbacks: 11 lbs
Calf Raises: 32 lbs Barbell
Bicep Curls/Variety: 15 lbs
Pile Squats: 32 lbs barbell
Dead lifts: 13 lbs
DB Rows/Variety: 20 lbs

Cardio:

Jacks: 500
Crunches/Variety: 734FA Planks/W/Reach: 3 x 80 sec holds
Reverse Planks: 2 x 60 sec holds
Side Planks/On/Ball/Straight arm stretch: 3 x 2 minute holds each side
Push ups: 60
Lateral Lunge: 3 x 20
Rear leg lifts:/W/Pulses: 3 x 20
Lunge /W/Reach: 3 x 20

Stretched: 15 minutes

Total Minutes: 155
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MONDAY: 10/20

Cardio:
Walked: 90 minutes/On the way I did:
Warm up: 15 min. of Kickboxing
Jacks: 500
Step ups: Front & side steps: 3x 20
Squats: 45
Lunges: 60

Before I went out I did:

Crunches/variety: 350
Forearm Planks: 4x 2 min. holds
Pushups: 80
Lying Leg lift: 3x20

Stretched: 15 min

TOTAL MINUTES TODAY; 165 minutes


LEE