Longish workout of mostly #reps #weights with some #cardio intervals & closing #stretch

This felt oddly satisfying. Melissa posted the legs routine on her most recent blog post. She’s so cute & pregnant. I did that & an upper body routine she posted yesterday & then just a little stretching, because I was nearly at 90min after the two reps sets. And sure I could work out 2 hours, but around 90min feels like my ideal amount of time, thorough but not OCD over-kill.

IMG_4920 Lower Body Dumbbell Sculpt for Butt, Thighs & Legs

  • 1 round, time: 45:57 to exercise 20, which is the last in the tutorial, 59:28 to the end with my added exercises. I stopped to take a like 4min break & take notes & then I added some outer & inner thigh with ankle weights. They are clunky to get on & off so it’s good to add them onto a legs routine that isn’t 10-seconds break between working intervals.
  1. 60-Seconds Jump Rope
  2. Warrior Deadlift-Right, 20lbs
  3. Warrior Deadlift-Left
  4. 60-Seconds High Knees Jump Rope
  5. Single Leg Squat/Leg Abduction-Right
  6. Single Leg Squat/Leg Abduction-Left
  7. 60-Seconds Jump Rope
  8. Sit to Stand-Right, 10lbs Did 8 & 9 in sets of 10/10, 10/10.
  9. Sit to Stand-Left
  10. 60-Seconds High Knees Jump Rope
  11. Runner’s Lunge Lift-Right, 20lbs Did 11 & 12 in sets of 10/10, 10/10.
  12. Runner’s Lunge Lift-Left
  13. Romanian Deadlift, 40lbs
  14. 60-Seconds Jump Rope
  15. In/Out Squat Jump, 20lbs
  16. Plie Squat Press, 30lbs
  17. 60-Seconds High Knees Jump Rope 90 hops this interval FYI. Doing this as the 150 rep option would definitely slow me down! I ease off when my heart rate gets high.
  18. Squat Walk-Right
  19. Squat Walk-Left
  20. 60-Seconds Jump Rope 127 hops this interval, but this is misleading as I did fast time hops throughout only here! Normally I slow to half-time after 30-50.
  21. Outer Thigh 1 Red exercises are my added floor work w/ ankle weights.
  22. Inner Thigh 1 
  23. Outer Thigh 2
  24. Inner Thigh 2
  25. Outer Thigh 1, other side
  26. Inner Thigh 1, other side
  27. Outer Thigh 2, other side
  28. Inner Thigh 2, other side

Slim and Sculpted Arms: Home Workout

  • time: oops forgot to track
  • 20 reps
  1. Row Lunge (right) 20lbs 1 & 2 10/10 & 10/10
  2. Row Lunge (left)
  3. 60-Seconds High Knees Jump Rope
  4. Overhead Tricep 20lbs
  5. Mountain Push-up
  6. Curl (right) 15lbs Seated, elbow against inside of knee. 5 & 6 done in 10/10 – 15lbs and 10/10 – 13lbs. Left arm is weaker & has a little glitchy spot so I dropped down 2nd set to baby it.
  7. Curl (left)
  8. 60-Seconds Jump Rope
  9. Chest Press 40lbs On dinosaur
  10. Tricep Kickbacks 20lbs
  11. Decline Pushup Tricep – 10 reps
  12. Tricep Press Backs 20lbs Holding 1 dumbbell with straight arms
  13. Decline Pushup Tricep – 10 reps

Asana

  1. Virasana
  2. Supta V
  3. Malasana
  4. Paschimo
  5. Block A
  6. Block B
  7. Savasana
Advertisements

Author: Boodiba

Artist, Designer

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s