No Excuses

I needed more sleep this morning so I skipped working out, today was the first time I got out of bed since my trip back from Arizona that I didn't wonder if I slept or not. Today I was in such a deep sleep, my body felt great so I slept with that said the intention is to get in my workout after work which is hard since I am currently very busy and I climb up and down a 4 story building all day, but the real problem is not to loss time in front of the computer.

The plan was get home, make/eat dinner, pay bills, change then workout, I am so proud of myself that yes I did things in that exact order ignoring the computer pull.

Today's Workout.

1 min jump rope
50 prisoner's squat

 5x12 30 secs rest between sets, 1 min between exercise
Bent Over DB Row 20/20/20/20/20
DB Bicep Curl 20/20/20/20/20 last set was a struggle
Exercise ball DB Press 20/20/20/20/20
Triceps Kickback 15/15/15/15/20
Plie Squats 44/44/44/44/44  16kg KB
DB Shoulder Press 12/12/12/12/12  Kept the weight low due to pain in right shoulder not sure from what
Straight leg deadlift 20/20/20/20/20 last time I used 25# but I felt too much pull in my lower back so dropped the weight, 20 was perfect.

Flexibility
Sun Salutation A
Bent Leg Seated Twist

From Here

Workout Club with Peter Carvell

I have been hanging with Peter now for about a year, although I still don't have a 6 pack but that is no fault of Peter, but with a offer of the Workout Club I couldn't pass it up since I love his workout routine, they are normally short and to the point and I believe will complement running quite nicely. The intention is to be a day behind so I always know what to do the day before so I got today's workout yesterday and this is absolutely free, so maybe I may achieve that 6 pack abs this year after all.

Below is the email for today's workout

Workout

 

 

Warm-up

5 minutes progressive cardio (Click Here to learn more about different types of Cardio )

Full Body Dumbbell Workout

Click here to see a video of today's workout ( Note: We are not going to do the ab exercises at the end and the workout structure will be different so look at the structure at the bottom of the workouts ): http://www.youtube.com/watch?v=qCyhYkljIMw

·         Exercises in this workout

·         Bent Over Row ( Back )

·         Dumbbell Bicep Curls ( Bicep )

·         Exercise Ball Dumbbell Press ( Chest )

·         Triceps Kick Back ( Triceps )

·         Plie Squat ( Quads )

·         Dumbbell Shoulder Press ( Shoulders )

·         Straight Legg Dead lift ( Hamstrings )

 

Workout Structure

·         You will do 8 exercises, one for each body group.

·         Do 4 sets of 12 reps of each exercise.

·         Do all 4 sets of one exercise before moving on to next exercises.

·         Rest 30 seconds between sets and 1 minute between exercises.

 

Cool Down

·         Today I want you to do a nice stretching session for around 5 to 10 minutes.

 

Tip of the Day

·         Make sure your dumbbells are heavy enough so that you can only do 12 reps. If you can do 20 reps for example this workout won't be effective.

 

And that is it for today! Tomorrow you are going to do Cardio and Abs!

Have a great workout and leave a comment below on how it went!

Your Trainer and Coach

Peter Carvell Health Disclaimer: Due to the physical nature of the exercise regimes contained in the following presentation, it is highly recommended that anybody considering any exercise regime or diet plan consult a Doctor or physician before embarking on any workout, training or eating plan.

What I did today

Warmup

50 Jumping Jacks

1 min Jump rope 

100 high knees

Kettle Bell Swig 16kg - 25 per hand

50 Prisoner's Squat

Workout  (4x12)

DB Biceps Curl  15/15/20/20

Exercise Ball DB Press 20/25/25/25

Triceps Kick Back 12/ 12/15/15/20* failure at 11 for 20#

Plie Squat 20/25/25/25 use bigger KB

DB Shoulder Press 12/12/12/12

Straight Leg Deadlift 25/25/25/25

Finisher

1 min jump rope

50 hand to hand kettlebell swing-16kg

Flexibility

Sun Salutation A 5 round 

Three legged tabletop ( Ardha Purvottanasa)

picture from here

but instead of both feet on the ground ,one feet is off the ground and across the other knee, so your left ankle is on your right knee, repeat on other side.

Jump Rope, had to stick this into the mix once/twice a month to do the jiggle test, what still jiggle that needs to be worked on and is there improvement from the last time, also this is the sport bra test, toss or keep.

Jump Rope 1 min on 1 min off x5
Montenegro Strength #2
90 mins yoga

Need to get on the trail before my trail run next week, hopefully I can meet with the group tomorrow.