Sunday, April 08, 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) Hoist Roc-It Shoulder Press: 2x5x76 lbs. (warm-up) Hoist Roc-It Shoulder Press: 3x9x90 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place Standing Alternating Dumbbell Press: 3x18(9+9)x25 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18kg) Smith Machine One-Arm Upright Row: 3x18(9+9)x20 lbs. After Each Set: 1 minute of cardio acceleration; Dumbbell Woodchop (25 lbs) Ground Zero Free Motion Squat: 3x10x140 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.) Deadlifts: 3x10x144 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.) Bodyweight Walking Lunge: 2x10(5+5) After Each Set: 1 minute of cardio acceleration; Mountain Climbers Cybex Eagle NX Calf: 3x10x120 lbs. After Each Set: 1 minute of cardio acceleration; Squat Cool-Down: Foam Roller Activity Tracking: Steps: 12,422 ~ 4.5 miles