MommyHealthiest

Nourishing body, mind, & soul.

Today’s Workout

on January 6, 2014

Treadmill – Cardio Warm Up                                                    

5 min warm up – 6%incline    3.6 speed

1 min run – 0.5% incline    6.0 speed

1 min walk 4% incline   3.6 speed

2 min run   1% incline   6.3 speed

1 min walk  4% incline   3.6speed

2 min run   1% incline   6.5 speed

1 min walk  4%incline   3.6 speed

2 min run 0.5% inlcine   7.0 speed

1 min walk  4% incline   3.6 speed

2 min 0.5 incline   7.3 speed

2 min walk  4% incline   3.6 speed

Now the workout begins…

ROUND ONE

Smith machine split squat

Set 1   12 reps each leg   110lbs        

 Set 2   12 reps each leg   120lbs        

 Set 3   12 reps each leg   130lbs

SUPERSET 

Kettlebell one leg deadlift          

Set 1   15 reps each leg   20lbs          

Set 2   15 reps each leg   20lbs            

Set 3   15 reps each leg   20lbs

**One minute ball planks in between sets

ROUND TWO

Leg Press

Set 1   12 reps   270lbs

Set 2   12 reps   360lbs

Set 3   12 reps   410lbs

SUPERSET

Barbell Russian deadlift

Set 1   10 reps   100lbs

Set 2   10 reps   110lbs

Set 3   10 reps   100lbs

**Roman Chair straight leg raises with ankle weights 20 reps between each set

ROUND 3

Forward lunge with barbell raise (keep bar up through set)

Set 1   12 reps each leg   30lbs

Set 2   12 reps each leg   40lbs

Set 3   12 reps each leg   40lbs

SUPERSET

Seated calf raise

Set 1    20 reps   180lbs

Set 2   15 reps   205lbs

Set 3   15 reps   215lbs

**Mid cable chop after each set

COOL DOWN… YAYE!

Treadmill 5min   2% incline   3 speed

NOW GO EAT!!!  

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