Monday, April 6, 2015

My Workouts of the Week

I didn't post a workout blog last weekend because I'd only gone to the gym twice, due to my wisdom tooth extraction. I combined those two workouts into this round-up, so this is actually a "Workouts of the Last 2 Weeks" blog. It would have been posted yesterday but there was much Eastering going on, so there wasn't much time to post a blog.

LEGGO!
Fishtail braid
.  fishtailing for the gym  .

3/26 (core)
5 mins elliptical
3x: 30 v-sit twists, holding 15 lb dumbbell
3x: 15 dynamic side planks each side
3x: 15 lying overhead raise + double crunch, holding 7.5 lbs
3x: 30 cobras
3x: 15 crunches on exercise ball, holding 15 lbs
3x: 10 Russian get-ups (no weight)
1:05 plank

3/27 (upper body)
5 mins elliptical
3x: 10 deltoid flys, 7.5 lbs each hand
3x: 10 deltoid raises, 7.5 lbs each hand
3x: 20 alternating chest flys on exercise ball, 7.5 lbs each hand
3x: 10 rear shoulder dumbbell rows on exercise ball, 7.5 lbs each hand
3x: 10 overhead press, 7.5 lbs each hand
3x: 10 chest press on exercise ball, 15 lbs each hand
3x: 10 bent over rows, 15 lbs each hand
3x: 10 close grip chest press, 15 lbs each hand
3x: 13 lat pulldowns, 37.5 lbs
3x: 13 seated rows, 37.5 lbs
10 pushups

3/29 (lower body)
5 mins elliptical
3x: 35 calf raises, 17.5 lbs each hand
3x: 15 leg lifts from side plank, each leg
3x: 15 deadlifts,17.5 lbs each hand
3x: 35 side lunges + plyometric pushoff
3x: 12 single leg deadlifts each leg, 7.5 lbs each hand

3/30 (core)
5 mins elliptical
3x: 35 crunches on exercise ball, holding 15 lbs
3x: 35 v-sit twists, holding 15 lbs
3x: 35 cobras
3x: 15 dynamic side planks each side
3x: 12 Russian get-ups holding 5 lbs

3/31 (upper body)
3:15 jumping jacks
3x: 11 deltoid flys, 7.5 lbs each hand
3x: 11 deltoid raises, 7.5 lbs each hand
3x: 22 alternating chest flys on exercise ball, 7.5 lbs each hand
3x: 11 overhead press, 7.5 lbs each hand
3x: 11 tricep kickbacks, 7.5 lbs each hand
3x: 13 seated rows, 37.5 lbs
3x: 11 chest press on exercise ball, 15 lbs each hand
3x: 11 bent over rows, 15 lbs each hand
3x: 11 close grip chest press on exercise ball, 15 lbs each hand
3x: 13 lat pulldowns, 37.5 lbs

4/1 (cardio)
45 mins hiking on treadmill

4/2 (full body)
45-minutes Vinyasa Yoga

4/3 (lower body)
3:15 jumping jacks
3x: 35 calf raises, 17.5 lbs each hand
3x: 15 leg lifts from side plank, each leg
3x: 15 deadlifts, 17.5 lbs each hand
3x: 35 side lunges + plyometric push-off
3x: 12 single leg deadlifts, 7.5 lbs each hand
3x: 40 diamond clamshells each leg
3x: 40 bridges

I hope your Easter/Passover weekend was nice! What did the Easter bunny bring you?

4 comments:

  1. Bailey, you are awesome and I am lame. I leave for vacation in two weeks and I haven't been to the gym in forever! I need to get my life.

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    Replies
    1. Ahhh, vacation!! That's awesome - and you will look amazing I'm certain :) Enjoy yourself!!

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  2. Your workouts are so powerful, challenging and motivational. Keep up the great work, Bailey!

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  3. The blog was absolutely fantastic! Lot of information is helpful in some or the other way. Keep updating the blog, looking forward for more content...Great job, keep it up.
    goldenslot

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