Friday, April 13, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: LifeFitness Elliptical: 2 minutes (warm-up) Dumbbell Flyes: 2x10x40(20+20) lbs. (warm-up) Dumbbell Flyes: 3x15x54(24.5+27.5) lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Up Hoist Roc-It Pec Fly: 3x12x46 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place Free Motion Cable Crossover: 3x12x35 lbs. After Each Set: 1 minute of cardio acceleration; Mountain Climbers LifeFitness Triceps Press: 3x15x100 lbs. After Each Set: 1 minute of cardio acceleration; Squat LifeFitness Standing Tricep Extension: 3x12x22.5 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.) Crunches: 4x15 After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.) Cool-Down: Foam Roller Activity Tracking: Steps: 14,851 ~ 5.8 miles