Monday: Cardio
4.0mph- 30 sec
6.0mph- 30 sec
9.0mph 30 sec
Repeat 10 times
Tuesday: I decided to lift shoulder with someone in the gym since I had been putting it off for a week because of my accident. I think it's safe to say it's healed for the most part with the exception of a small purple bruise on the very end. :) I'm just thankful it wasn't broken!
The shoulder and core workout:
4.0mph- 30sec
6.0mph- 30 sec
9.0mph 30 sec
Repeat 4 times
Round 1) Arnold Press: 10lb dumbbells, 20 reps
super set:
1- Incline sit ups 20 reps
2- ab roll outs 20 reps
3- hanging leg raises 20reps
4- 20 crunches ab machine
Round 2) Military press 10lb dumbbells 20 reps
Lateral fly 5lb dumbbells 20 reps
Forward shoulder raises 20 reps
super set:
1- in and outs 20 reps
2- leg thrown downs ( holding a 25lb plate straight over your head) 20 reps
3- decline reverse crunch 20 reps video demonstration
Round 3) Wide grip barbell shrugs: 85lbs 20 reps
super set decline reverse crunch 20 reps
Wednesday: rest day
Thursday: 2 mile run around the neighborhood before the rain came! :)
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