Today's workout is from "The Body You Want in the Time You Have" I am doing the 6 days a week x 60 minutes per day lean body workout. And here it is:
Elliptical 15 minutes 1 mile 340 Calories burned
Incline dumbbell press 3 sets of 15 with 45lb dumbbells
Incline Chest fly 3 sets of 12 with 30 lb dumbbells (was only supposed to do 2, I got confused)
Shoulder Press 3 sets of 15 with 30 lb dumbbells
Seated Lateral Raise 2 sets of 15 with 10 lb kettleballs
Overhead triceps extension with rope attachment on cable crossover 2 sets of 12 with 60 lbs resistance
Triceps extension with rope attachment on cable crossover 2 sets of 12 with 90 lbs resistance
Ab pulldown seated on exercise ball. Done on cable crossover with rope attachment 120 lbs resistance. 2 sets 0f 50
Oblique crunches done as above 4 sets of 25
Reverse crunches on ball done on cable crossover with 60 lbs resistance. 4 sets of 25
15 minutes cardio done as 1 HIT cycle.
The HIT (High Intensity Training) cycle I do is:
1 set of 6 Squat or Leg press
1 minute SPRINT on Elliptical
1 set of 6 Front Squat
1 Minute SPRINT on Elliptical
1 set of 6 bench press
1 set of 10 Perfect Pushups
1 set of 6 standing shoulder press
1 minute SPRINT on Elliptical
1 set of 6 pullups
1 set of 10 kettleball swings
1 set of 50 bicycles
Everything in this circuit done with explosive movements, no rest between lifts.
I was in and out of SNAP in 1 hour and 5 minutes. It took a little over an hour because I did extra abs. On occasion I will do 3 of the HIT cycles as my workout (with 15 minutes of elliptical at the beginning and abs at the end) It's a good mixture of cardio and strength training.
That's it for today.
I'll see you at the gym .
