Cardio, Upper Body and Abs

Today’s workout was only an hour long, quick but effective. Tonight I’m going walking with my brother around our neighborhood. It was something I told him I’d do over his break with him to help him get in shape and I figured it could count as my second workout for the day. My dad is a huge walker at night; he does about 8-10 miles every other night.  I increased the weight on each exercise, on the last set.

Cardio:

15 minutes treadmill incline 15mph 4.0mph  Completed 1 mile  Burned: 208 calories

Circuit 1:

Overhead tricep cable fly

-2 sets 10 reps Wt: 10lbs each cable

-1 set 6reps Wt: 15lbs each cable

Straight arm pull downs

-2 sets 10 reps Wt: 30lbs

- 1 set 10 reps Wt: 35lbs

Seated Rows

-2 sets 10 reps Wt: 70lbs

-1set 10 reps Wt: 75lbs

Circuit 2:

Lat pull down:

-2 sets 10 reps Wt:70lbs

-1 set 10 reps Wt: 75lbs

Single arm bent over row

-2  sets 10 reps Wt: 30lbs

-1 set 10 reps Wt: 35lbs

Preacher Curl:

-2 sets 10 reps Wt: 12lbs

1 sets 10 reps Wt: 15lbs

Abs:

 Bosu ball  20 sit ups, 20 crunches  4 sets (complete 20 sit ups with legs at 90 degrees, and then crunches at a lower incline. Be sure not to use pressure around your neck, you need to pull from your core not your neck. I hold my hands on the side of my ears) video demonstration