More work outs… more health… more fun!

Yesterday I decided to do a bike ride for my “cardio” exercise rather than run. The low back issues are still irking me, so I wanted to mix things up. I rode for right around an hour with several hill sprints mixed in for some high intensity fat burning! Wobbly legs for quite awhile afterwards were a good indication of a sufficiently intense work out!

This morning was a resistance training day. It ended up being a mix of some bigger, more intense moves, as well as some more isolated toning exercises. I did some eccentric work as well… mixing things up again.

8 squats with 2 x 25 lbs. dumbbells held straight overhead, 12 more with db’s on shoulders
20 dead lifts with 2 x 35 lbs. db’s, slower going down (eccentric contraction)
22 chin-ups
15 split squats – front foot on Bosu ball, rear foot on chair – 2 x 25 lbs. db’s
12 overhead shoulder presses with 2 x 25 lbs. db’s
15 split squats with other foot front
abs on Bosu: 25 (each side) obliques full crunches, 25 front full sits
on Bowflex:
15 reverse-grip triceps kickbacks (ea. side) with 30 lbs. cables – slower on eccentric contraction
15 biceps curls (ea. side) with 35 lbs. cables – slow eccentric
12 triceps kickbacks (ea. side) with 35 lbs. cables – slow eccentric
12 biceps curls (ea. side) with 40 lbs. cables – slow eccentric
abs: 20 full sits with a twist, 35 lbs. db on chest
20 two-arm full “swings” overhead with 35 lbs. db – like in the picture, only with a dumbbell and bringing it right up overhead

Total time: approx. 25 minutes

I might get a chance to head out for some bleachers work at the track later this morning… we shall see!

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