AMRAP

Hoping everyone enjoyed Thanksgiving with their loved ones! I used Thursday as a cheat day for food, and yesterday as a cheat day for the gym.  I felt better about those second helpings knowing I went to the gym that morning! As for today, it was  pretty simple. AMRAP ( As Many Rounds As Possible) I have done before and posted, but it is a great way to incorporate high intensity into your works while keeping your heart rate up. Try not to rest long during these sets, this allows your heart rate to return to normal. Try to limit the number of breaks you take as well.  For each of these exercises I completed the circuit for 15 minutes, and completed 10 reps of the exercise. Be sure to use weight that is challenging, but won’t cripple your form.  (I would have preferred to use the 8lbs dumbbells for circuit 2, however, I got the flu shot for my externship today and my left deltoid was as extremely stiff and I didn’t want to irritate the muscle anymore.) Remember, you are completing the exercises for 15 minutes with minimal breaks you need to have perfect form to avoid injury and to maximize your workout. Have fun!

Time to Complete:  1 hour

Cardio:

 Standard bike 15 minutes, Level 9 : Completed 3.59 miles Burned 108 calories

Circuit 1: (Completed circuit 8 times)

 Kettle Bell Swings 10 reps Wt: 15lbs

Goblet Squats 10 reps Wt: 20lbs

Sumo Squats 10 reps Wt: 35lbs

Rest 4 minutes

Circuit 2: (Completed circuit 10 times)

Lateral Side Raises 10 reps: Wt: 5lbs

Front Raises 10 reps Wt: 5lbs

Overhead Press 10 reps Wt: 5lbs

Cool Down:

15 minutes treadmill 9.0incline 4.0-4.2mph Completed 1.00 mi, Burned 154 calories