Happy Fitness Friday!!
It's almost the weekend and I am heading into my Saturday and Sunday feeling strong after a great week at the gym. As you may recall, I took a different, more restorative approach the last week of September after a bit of traveling and busy schedule. How I am feeling today and how I have felt the majority of this week was complete validation in that decision. It's definitely a smart choice to take it easy every now and again. And, if you're a busy body like me and taking a whole week off to rest isn't always in the cards unless forced, going a little lighter with workouts is a good alternative.
This week, however, I resumed my usual strength training routine, lifting on Monday, Wednesday and Friday with Bodyflow and additional cardio sessions in between. It felt so great to be back with the weights. I think it also helped going into Monday with two additional rest days from last weekend. I usually do some type of workout Saturdays but decided to use both Saturday and Sunday for complete rest and recovery.
Here's the rundown...
Bodyflow/Chest & Back
Turbo Fire 30/Turbo Stretch 40
Bodyflow/Triceps Shoulders & Biceps
Once again, I'm sharing my strength training exercises with you. It helps me to journal them to keep track of my progress and it also might provide you with a new idea to try.
Chest & Back
Lateral Pull Down, 3 sets of 12, 30lbs
Barbell Chest Press, 3 sets of 12, 30lbs
Barbell Wide Grip Row, 3 sets of 12, 30lbs
Dumbbell Chest Fly, 3 sets, drop set; 12 reps 12.5lbs, 10 reps 15lbs, 8 reps 17.5lbs
Rope Row, 3 sets of 12, 50lbs
Walkout Push-ups, Pyramid set begin at 10
Rear Delt Machine, 3 sets of 12, 30lbs
Uneven Kettlebell Chest Press with Bosu, 4 sets of 12, 10/15lbs alternating weights
Wide Leg Press Machine, 3 sets of 12, 150lbs
Single Leg Press Machine, 3 sets of 12, 70lbs each leg
Barbell Deadlift, 3 sets of 12, 40lbs
One minute drill - Wall sit with frog push up
Dumbbell hamstring curl on bench, 3 sets of 12, 17.5lbs
Plia Squat with pulse, 3 sets of 12, 35lbs plate
Dumbbell Squat, 3 sets of 12, 17.5lbs
One minute drill - alternating step up on box
Lateral walk with band, 3 sets of 12 both ways, Red Band
Hip Abductor, 3 sets of 12 both legs, no weight
Single Leg Squats, 3 sets of 12 both legs, no weight
One minute drill - Burpees
Triceps Shoulders & Biceps
Triceps Push Down, 3 sets of 12, 30lbs
Dumbell Bicep Curl with Arnold Press, 3 sets of 12, 12.5lbs
Overhead Tricep Rope Pull, 3 sets of 12, 20lbs
Lateral Raise, 3 sets of 12, 10lbs plates
Hammer Curls, 3 sets of 12, 10lbs plates
Superset: Dumbell Kickback, 3 sets of 10, 12.5lb and Bench Dips, 3 sets of 10, no weight
Superset: Barbell Overhead Press, 3 sets of 10, 25lbs and Upright Row, 3 sets of 10, 25lbs
Superset: Rope Cross Body Curls, 3 sets of 10, 20lbs and Barbell Wide Arm Curl, 3 sets of 10, 25lbs
This week's strength training sessions were powered by Pitbull and Spotify. I like to mix up my workout music and with Spotify Premium its easy to pick anything I want, anytime. Pitbull was an awesome choice to keep me motivated and moving in between sets. I tried to limit my booty shaking in between sets while in a crowded gym but sometimes, with Pitbull, it's kind of hard. I'm pretty sure he's going to be my go-to for the next few weeks. My cooldown song of choice was Weezer's redition of Africa. I think it might be my favorite song of the moment. Absolutely love it.
How was your week? Did you make it to the gym or workout at home? What did you do to sweat and stay active?