Tuesday, April 17, 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)   LifeFitness Wide-Grip Lat Pulldown: 2x5x70 lbs. (warm-up) LifeFitness Wide-Grip Lat Pulldown: 3x12x100 lbs. After Each Set: 1 minute of cardio acceleration; Skip in Place   Underhand Cable Pulldowns: 3x12x100 lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Ups   Straight-Arm Pulldown: 3x12x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.)   Dumbbell Shrugs: 3x12x110(55+55) lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   TechnoGym Arm Curl: 4x12x30 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   Cable Hammer Curls - Rope Attachment: 3x12x22.5 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 16,002 ~ 6.5 miles