Sweat Roundup of the Last Few Weeks

You may or may not have noticed that I skipped my "Sweat Roundup of the Week" posts for the last two Sundays. Truthfully, my physical activity levels have returned to an embarrassing level for the last few weeks and there was next-to-nothing to report here.

Today I'm combining the last few weeks of exercise into one post. Deal with it!!!!

6/17 (upper body and abs)

5 mins elliptical

10 reverse fly, 7.5 lbs each hand

10 deltoid flys, 7.5 lbs each hand

10 deltoid raises, 7.5 lbs each hand

15 lying overhead raise + Russian get ups, holding 5 lbs

10 reverse fly, 7.5 lbs each hand

10 deltoid flys, 7.5 lbs each hand

10 deltoid raises, 7.5 lbs each hand

40 weighted side bends, 10 lbs each hand

10 reverse fly, 7.5 lbs each hand

10 deltoid flys, 7.5 lbs each hand

10 deltoid raises, 7.5 lbs each hand

30 weighted crunches on exercise ball, holding 10 lbs

12 tricep kickbacks, 7.5 lbs each hand

30 superman on bosu ball

15 lat pulldowns, 30 lbs

15 lat pulldowns, 40 lbs

15 lat pulldowns, 60 lbs

6/19 (lower body and tiny bit of abs)

5 mins elliptical

20 deadlifts, 20 lbs each hand

20 calf raises, 20 lbs each hand

20 squats, 20 lbs each hand

- 1 min rest -

20 deadlifts, 20 lbs each hand

20 calf raises, 20 lbs each hand

20 squats, 20 lbs each hand

- 1 min rest -

20 deadlifts, 20 lbs each hand

20 calf raises, 20 lbs each hand

20 squats, 20 lbs each hand

40 bridges

20 dynamic side planks (from elbows), 10 each side

6/28 (lower body and abs)

(And yes, you counted correctly. There was a 9-day lapse in exercise. Good lord.)

15 mins elliptical

2x:

  - 12 deadlifts, 12.5 lbs each hand

  - 20 lying overhead raise + double crunch, holding 5 lbs

  - 12 squats, holding 25 lbs

  - 20 Russian get ups, holding 5 lbs

  - 12 calf raises

  - 50 Brazilian crunches

12 lat pulldowns, 40 lbs

12 lat pulldowns, 50 lbs

6/30 (cardio)

30 mins elliptical

7/1

6-mile walk around Vancouver for Canada Day!

7/2 (upper body and abs)

12 bent over rows, 12.5 lbs each hand

30 Russian get ups, holding 5 lbs

12 chest press on exercise ball, 12.5 lbs each hand

30 weighted crunches on exercise ball, holding 12.5 lbs

12 overhead press, 12.5 lbs each hand

50 Brazilian crunches

60 alternating medicine ball flys (prone) holding 4 lb medicine ball 

40 weighted side bends, 12.5 lbs each hand

2x:

  - 12 deltoid flys, 5 lbs each hand

  - 12 deltoid raises, 5 lbs each hand

30 reverse crunch + leg raise

12 lat pulldowns, 40 lbs

12 lat pulldowns, 50 lbs

12 lat pulldowns, 60 lbs

7/3

3 mile walk around Vancouver

7/5 (lower body and abs)

5 mins elliptical

12 deadlifts, 12.5 lbs each hand

30 Russian get ups, holding 5 lbs

30 calf raises, 12. 5 lbs each hand

40 weighted side bends, 12. 5 lbs each hand

12 squats, holding 30 lbs

50 Brazilian crunches

30 side lunges w/ plyometric pushoff, each leg

35 lying overhead raise + double crunch, holding 5 lbs

30 calf raises, 12. 5lbs each hand

30 superman on bosu ball

30 booty kicks each leg

1:30 plank

40 bridges

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