Sunday, September 22, 2013

WOD - September 22, 2013 V2.0

I had to pop in to give you details of my workout.  Again, I did the 2 miles.  And I did them in about 20 minutes!  Great success!

But I was so enjoying the quietness of the gym and the Backstreet Boys Pandora station I was jamming to (what? I'm a child of the 90's!), so I stayed to do some strength training too.  It only took another 20 minutes or so and it was soooo worth it!  Here's what I did....

3 supersets of: 
* 10 air squats+shoulder press with 10lb dumbbells (keep your knees behind your toes and the dumbbells at your shoulders during your squats - this keeps the biceps engaged)
* 10 bicep curls+Arnold press with 5lbs dumbbells (I really love these for arms! I would've liked to have used 7's or 8's but the gym only had 5's or 10's so I opted for the 5's....those shoulder presses really exhausted my shoulders!)

Followed by 3 sets of: 
* 12 Decline push-ups on my knees (I tend to do push-ups on my knees often.  This allows me full range of motion for every rep - all the way down and all the way back up - and I can concentrate on keeping my core engaged and the proper form)

Followed by:
* 2 minute forearm plank (remember to keep your shoulders away from your ears, those abs pulled in tight and your tush down in order to really target those abs!)

And finally:
* 1 minute super low static lunge (remember to keep your knees behind your toes and your back straight.  It helps me to extend my arms out in front of me!)

And that's that!  A good full body burn in about 40 minutes!  Time to shower and then it's Taco Time!

** DISCLOSURE: Just a reminder that I am not a certified fitness trainer yet. (But hopefully I will be soon - more on this in a future post!)  I am simply sharing the workouts that I do to give you inspiration and motivation in your own workout routines!  Enjoy :)