Sunday, April 15, 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)   Precor Lateral Raise: 2x10x35 lbs. (warm-up) Precor Lateral Raise: 3x12x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.)   Standing Front Barbell Raise Over Head: 3x12x30 lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Ups   Precor Rear Delt: 3x15x70 lbs. After Each Set: 1 minute of cardio acceleration; Jump Squat   Hoist Roc-It Leg Extension: 4x12x78 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   TechnoGym Seated Leg Curl: 4x12x35 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   Cybex Eagle NX Calf: 3x15x110 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 11,349 ~ 3.8 miles