Posts tagged: worked out
That’s a very long title. I ran for 30 minutes before this. In my brand new Vibrams. Very sexy.
Warm-Up (each for 30 seconds, unless noted otherwise)
Jumping Jacks
Shoulder Circles
Quad Stretch Walk
Reverse Elbow-Shoulder Circles
Chair Pose
Alternate Front Raise Jump Lunge (skipped)
Egyptians
Standing Torso Twists
Over the Fence
Duck Under (skipped)
Strength Training
Ab Walkouts - 3 sets//8 reps//Body Weight
Lying Bent-Knee Windshield Wipers - 3 sets//10 reps//Body Weight
Dumbbell Rear Delt Row - 3 sets//10 reps//15 lbs (each arm)
Dumbbell Lunge (long stride) - 3 sets//10 reps (each side)//15 lbs (each arm)
T-Push-ups - 3 sets//10 reps (each side)//Body Weight
Dumbbell Step Ups (low step) - 3 sets//11 reps (each side)//30 lbs (each arm)
Hip Thrust - 3 sets//15 reps//Body Weight
Cool Down (each for 30 seconds, unless otherwise noted)
Low Lunge (each side)
Doorframe Y Stretch
Forward High Lunge (each side)
Downward Dog Pose
Standing Hurdler’s Stretch (each side)
Shoulder Stretch (each side)
Duration 46 minutes
Reps 181
Sets 15
Calories Burned 502 (plus 413 from running, total 915)
Did a 3 mile run, then this workout:
Warm-up
Seal Jumps - 30 secs
Big Arm Circles - 30 secs
Reverse Elbow-Shoulder Circles - 30 secs
Shoulder Circles - 30 secs
Wrist Circles - 30 secs
Arm Crossovers - 30 secs
Quick Feet - 30 secs
Egyptians - 30 secs
Inchworm - 30 secs
Elbow-to-knee Crosskicks - 30 secs
Strength Training
One-arm Dumbbell Row - 2 sets//12 reps//25 lbs (each arm)
Lat Pulldown - 2 sets//12 reps//70 lbs
Dumbbell Bench Press - 2 sets//12 reps//30 lbs (each arm)
Dumbbell Bent-over Row - 2 sets//12 reps//15 lbs (each arm)
Dumbbell Incline Press - 2 sets//13 reps//20 lbs (each arm)
Seated Alternating Dumbbell Shoulder Press - 2 sets//13 reps//20 lbs (each arm)
Dumbbell Incline Shrug - 2 sets//14 reps//30 lbs (each arm)
Seated Dumbbell Lateral Raise - 2 sets//14 reps//5 lbs (each arm)
Dumbbell Perfect Curl - 2 sets//15 reps//15 lbs (each arm)
Dumbbell Overhead Tricep Extension - 2 sets//15 reps//30 lbs
Cool Down
Doorframe Y Stretch - 30 secs
Overhead Stretch - 30 secs
Upper Trap Stretch - 30 secs
Over-Under Stretch - 30 secs
Knuckles Down Stretch - 30 secs
Doorframe Chest Stretch - 30 secs (each side)
Time Took 45 minutes, 50 seconds
Calories Burned 483
Work it, girl…another fat loss workout courtesy of GAIN Fitness.
Warm-up
Jumping Jacks - 30 sec
Big Arm Circles - 30 sec
Elbow-Shoulder Circles - 30 sec
Chair Pose - 30 sec
Egyptians - 30 sec
Fire Hydrants - 30 sec
Standing Torso Twists - 30 sec
Windmills - 30 sec
Forward Lunge with Inside Twist - 30 sec
Leanback Reverse Lunge - 30 sec
Strength Training
Dumbbell Deadlift - 2 sets//12 reps//20 lbs (per arm)
Dumbbell Rear Delt Row - 2 sets//12 reps//15 lbs (per arm)
Dumbbell Lunge (long stride) - 2 sets//13 reps//15 lbs (per arm)
Seated Alternating Dumbbell Shoulder Press - 2 sets//13 reps//20 lbs (per arm)
V-ups - 2 sets//13 reps//Body Weight
Dumbbell Step ups (low step) - 2 sets//13 reps (each side)//20 lbs (per arm)
Lat Pulldown - 2 sets//13 reps//70 lbs
Sit-up - 2 sets//20 reps//Body Weight
Cool Down
Lying Quad Stretch - 30 secs (each side)
Wall Chest Stretch - 30 secs (each side)
Pigeon Stretch - 30 secs (each side)
Cat-Cow Pose - 30 secs
Crossed Leg Forward Bend - 30 secs (each side)
Upper Trap Stretch - 30 secs (each side)
Time Took 37 mins
Calories Burned 321
Thought I’d step is up today. A couple of the exercises I pushed my weight up and was successful, which always feels good. I feel good. Good.
Warm-up
Jumping jacks - 30 sec
Reverse elbow-shoulder circles - 30 sec
Shoulder circles - 30 sec
Neck rotations - 30 sec
Wrist circles - 30 sec
Egyptians - 30 sec
Alternating front raise jump lunge - 30 sec
Standing torso twist - 30 sec
Inchworm - 30 sec
Strength Training
Arnold press - 2 sets//12 reps//20 lbs (per arm)
Lat pulldown - 2 sets//12 reps//70 lbs
Cable row - 2 sets//12 reps//30 lbs, 40lbs
Cable upright row - 2 sets//12 reps//20 lbs
Dumbbell incline press - 2 sets//13 reps//20 lbs (per arm)
Dumbbell bench press - 2 sets//13 reps//30 lbs (per arm)
Dumbbell reverse fly - 2 sets//13 reps//10 lbs (per arm)
Cable straight-arm pulldowns - 2 sets//14 reps//40 lbs
Dumbbell reverse raise - 2 sets//14 reps//5 lbs
Standing dumbbell lateral raise - 2 sets//15 reps//8 lbs
Dumbbell wrist extensions - 2 sets//40 secs//8 lbs (per arm)
Cool down
Doorframe stretch - 30 secs
Shoulder stretch - 30 secs (each side)
Neck stretch - 30 secs (each side)
Back pull stretch - 30 secs
Overhead stretch - 30 secs
Wall chest stretch - 30 secs (each side)
Knuckles down stretch - 30 secs
Time took 50 mins
Calories burned 429
Did my first full body workout in a while. And seriously, squats and their cousins can kiss my ass.
Here’s the workout:
Warm Up
Seal Jumps - 30 secs
Arm Crossovers - 30 secs
Pogo Hops - 30 secs
Wrist Circles - 30 secs
Toe Touch - 30 secs
Backpedal - 30 secs
Egyptians - 30 secs
Double Crossover Jumps - 30 secs
Standing Torso Twists - 30 secs
Strength Training
Dumbbell Rear Delt Row - 2 sets//12 reps//10 lbs (each arm)
One-Arm Cable Row - 2 sets//12 (each side)//30 lbs
Dumbbell Sumo Deadlift - 2 sets//12 reps//20 lbs (each arm)
One-Leg Squat (assisted) - 2 sets//12 reps (each side)//Bodyweight
Dumbbell Decline Bench Press - 2 sets//13 reps//20 lbs (each arm)
Dumbbell Reverse Lunch - 2 sets//13 reps (each side)//10 lbs (each arm)
Kneeling Ab Walkouts - 2 sets//13 reps//Bodyweight
Lat Pulldowns - 2 sets//13 reps//70 lbs
Twisting Toe Crunch - 2 sets//20 reps//Bodyweight
Cool Down
Standing Hip Flexor Stretch - 30 secs
Wall Chest Stretch - 30 secs (each side)
Runner’s Stretch - 30 secs (each side)
Downward Dog Pose - 30 secs
Neck-Trap Stretch - 30 secs (each side)
It was a great one. But, again, F you squats.
Tonight’s workout was cool because I did a few new exercises I’d never done before, like the Dumbbell Incline Shrugs. They were interesting. I’m loving GAIN Fitness a lot.
Warm-up
Seal Jumps - 30 secs
Big Arm Circles - 30 secs
Reverse Elbow-Shoulder Circles - 30 secs
Shoulder Circles - 30 secs
Wrist Circles - 30 secs
Arm Crossovers - 30 secs
Quick Feet - 30 secs
Egyptians - 30 secs
Inchworm - 30 secs
Elbow-to-knee Crosskicks - 30 secs
Strength Training
One-arm Dumbbell Row - 2 sets//12 reps//25 lbs (each arm)
Lat Pulldown - 2 sets//12 reps//60 lbs
Decline Dumbbell Bench Press - 2 sets//12 reps//25 lbs (each arm)
Dumbbell Bent-over Row - 2 sets//12 reps//15 lbs (each arm)
Dumbbell Incline Press - 2 sets//13 reps//20 lbs (each arm)
Seated Alternating Dumbbell Shoulder Press - 2 sets//13 reps//20 lbs (each arm)
Dumbbell Incline Shrug - 2 sets//14 reps//20 lbs (each arm)
Seated Dumbbell Lateral Raise - 2 sets//14 reps//10 lbs (each arm), 5 lbs (each arm)
Low-Pulley Cable Hammer Curl - 2 sets//15 reps//20 lbs
Cable Pushdown (two handle) - 2 sets//15 reps//20 lbs
Cool Down
Doorframe Y Stretch - 30 secs
Overhead Stretch - 30 secs
Upper Trap Stretch - 30 secs
Over-Under Stretch - 30 secs
Knuckles Down Stretch - 30 secs
Doorframe Chest Stretch - 30 secs (each side)
For anyone who hasn’t used it, GAIN Fitness is a custom workout website that I find outstanding. But I’m no expert.
The cool thing about the site is that you can really customize your workout. For this one, I told it I wanted a 40-minute upper body workout. That I wanted moderate intensity and I was a novice, but wanted fat burn. And I specified that I only had dumbbells and a cable/pulley system. Here’s the workout and my results:
Warm-up
Jumping jacks - 30 sec
Reverse elbow-shoulder circles - 30 sec
Shoulder circles - 30 sec
Neck rotations - 30 sec
Wrist circles - 30 sec
Egyptians - 30 sec
Alternating front raise jump lunge - 30 sec
Standing torso twist - 30 sec
Inchworm - 30 sec
Strength Training
Arnold press - 2 sets//12 reps//20 lbs (per arm)
Lat pulldown - 2 sets//12 reps//60 lbs
Cable row - 2 sets//12 reps//30 lbs
Cable upright row - 2 sets//12 reps//20 lbs
Dumbbell incline press - 2 sets//13 reps//20 lbs (per arm)
Dumbbell bench press - 2 sets//13 reps//25 lbs (per arm)
Dumbbell reverse fly - 2 sets//13 reps//10 lbs (per arm)
Cable straight-arm pulldowns - 2 sets//14 reps//30 lbs
Dumbbell reverse raise - 2 sets//14 reps//5 lbs
Standing dumbbell lateral raise - 2 sets//15 reps//8 lbs
Dumbbell wrist extensions - 2 sets//40 secs
Cool down
Doorframe stretch - 30 secs
Shoulder stretch - 30 secs (each side)
Neck stretch - 30 secs (each side)
Back pull stretch - 30 secs
Overhead stretch - 30 secs
Wall chest stretch - 30 secs (each side)
Knuckles down stretch - 30 secs
Time took 45 mins
Calories burned 392
