MommyHealthiest

Nourishing body, mind, & soul.

Quickie

on January 8, 2014

I basically had 30 minutes to be in and out of the gym.  Here’s what I did…

Treadmill  5 minute warm up

2 min   5% incline   3.6 speed

1 min   7% incline   3.6 speed

2 min   10% incline   3.6 speed

ROUND ONE

Alternating dumbbell curls          

Set 1     12 reps each arm   22lbs          

Set 2     10 reps each arm   25lbs          

Set 3   10 reps each arm   27.5lbs

SUPERSET

Tricep skull crushers with straight bar          

Set 1     12 reps   40lbs          

Set 2     10 reps   50lbs          

Set 3     10 reps   50lbs

**STAIRS two at a time with 15lbs dumbbells after each superset          45seconds

ROUND TWO

Assisted close grip pull ups          

 Set 1   12 reps    40lbs assisted        

 Set 2   12 reps   30lbs assisted        

 Set 3   10 reps   20lbs assisted

SUPERSET

Tricep overhead extension ropes    

Set 1   12 reps   30lbs          

Set 2   12 reps   35lbs          

Set 3   12 reps   35lbs

**Up Down plank after each superset  45 seconds

ROUND THREE

Bicep hammer curls    

Set 1   12 reps   20lbs          

Set 2   12 reps   22.5lbs          

Set 3   12 reps   25lbs

SUPERSET

Tricep bench dips with feet on physioball  

Set 1    20 reps        

Set 2   15 reps          

Set 3   15 reps 

Told you, it was a quick one!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: