Chest and Tri's

Today’s workout consisted of Cardio, Chest, and Triceps. One of the best cardio exercises you can do, aside from swimming, is the speed bike. It has become a very popular class at many gyms simply because it keeps your heart rate high and you burn a tremendous amount of calories. I burned 389 calories in 30 minutes! What other exercise can burn that many calories in that short of time? If you know of one that’s better, you let me know but for now I’m sticking with this. 

Note: The bike can be extremely uncomfortable if you don’t have some “junk” in your trunk.  Look into purchasing a seat cover if you’re lacking in the “bass” department.

Time to complete: 1 hour 10 minutes

Cardio:

30 minutes speed bike (Intensity ranging from 6-9)

Circuit 1:

Bench Press: 3 sets 10 reps Wt: 45lb, 45lb, 45lb

Tricep Kickbacks: 3 sets 10 reps Wt: 10lb, 10lb, 10lb

TricepWall Pushups: 3 sets 10 rep: 10P/U, 10P/U, 10P/U
(video demonstration Tricep Wall Push Ups)

 Repeat circuit 3 times, resting 30-45 seconds between rounds.

Circuit 2:

Tricep extensions: 3 sets 10 reps Wt: 20lb, 20lb, 20lb

Tricep dips on bench: 10, 10, 10

Seated Flys: 3 sets 15 reps Wt: 40lb, 40lb, 40lb

 Repeat circuit 3 times, resting 30-45 seconds between rounds.

Abs Circuit:

15 leg lifts

15 inclined sit ups

30 russian twists

30 mountain climbers

 Repeat circuit 2 times, resting 30-45 seconds between rounds.