No, No, Noodle Arms!

Yesterday I didn’t go to the gym, my knees have really been bothering me lately so I decided to take a day off lifting and just opt for a walk. Ryan and walked for about 30 minutes with my dog, I’m not entirely sure how far we went but it was enough to work up a sweat and appetite!

Today’s workout consisted of cardio, upper body, and two abs circuits. I used Tuesday as my off day at the gym, but ate a healthy dinner. Because Ryan leaves for Officer Candidate School tomorrow, our family’s are going to dinner at Firebirds (one of my favorites!) So I’ll be using today as my cheat day for food. Here was today’s workout!:

Time to complete: 1 hr 30 minutes

Cardio:

30 minutes speed bicycle

Circuit 1:

Military press: 3 sets 10 reps Wt:20lbs

Bicep curls: 3 sets 10 reps  Wt: 2-10lbs dumbbells

Seated Rows 3 sets 10 reps Wt: 55lbs

Dips off bench 3 sets 15 reps

Circuit 2:

Lateral raises 3 sets 10 reps Wt: 8lbs

Front raises 3 sets 10 reps Wt: 8lbs

Overhead raises: 3 sets 10 reps Wt:8 lbs

Overhead tricep extension 3 sets 10 reps Wt: 20lbs

Circuit 3:

Overhead rear deltoid fly (Cable)  3 sets 10 reps Wt: 10lbs each side

Single arm pull down 4 sets 10 reps Wt: 25lbs

Bicep curl w/ cable 3 sets 10 reps Wt: 5lbs each side

Abs Circuit 1:

Ball toss 3 sets 12 reps

Mountain climbers 3 sets 30 reps

(legs on ball) Stability ball crunches 3 sets 20 reps

Stability Ball Knee to Chest 3 sets 15 reps

Abs Circuit 2:

Bicycles 3 sets  40 reps

Penguins 3 sets 50 reps

Butterfly crunches 3 sets 30 reps

(body on ball)Stability Ball Crunches  3 sets 20 reps