Wellness log
#1
Friday Saturday Sunday routine
3/09-3/11
equinox Columbus circle
-5 min walk on 3.5 incline at 3.5
Leg press pyramid
90lbs
15x
12x
10x
10x
Leg extension 85 lbs
15x
12x
10x
10x
Hip abductors 130lbs
15x
12x
10x
10x
Renegade rows to burpees to shoulder press
Arm circuits
Bicep curl to side to side
To shoulder press to bicep curl
Bent over Row each side
Tricep extension each side 10x
Tricep extension each side 10x
3 min circuit
Sumo squats 12
Burpees 10
X3 or 4
Sumo weighed bar squat x12
Mountain climbers x40
Repeat 3/4 x
Above is the beginner week 1 -
Pwr back and chest- Kelsey wells program
Saturday
Active rest day - Very active !
Foam rolling for 5 min
Danielle pascentes #katcrewslay Day 12 total body Hiit workout
5 exercises , 60 seconds each , 3 rounds !!!
1. -bird dog reaches for 1 min
2. -dB wood chopper l/r side 1min
3. -lateral hop l -r to tuck jump 1min
4. -runners lunge mountain climbers 1min
5. -one arm burpees 1min
Rest for 20 seconds
Repeat 2x
Challenge day 12 complete
Equinox 12pm
Rowing machine for 1 min
Equinox cycling class
Warm up for 8 min
Stage 1
65rpm - HIIT
* 30 seconds on at 2x resistance
* 30 seconds recovery at 65rpm
Repeat 3x
Recover for 1 min in saddle
Stage 2- pushes !!!
Interval 1- High resistance
1.5 mins of work at double resistance out of saddle
Recover for 60 seconds
Interval 2 - High resistance
2.5 min of work at double resistance out of the saddle
Recover for 60 seconds
Interval 3 -High resistance
1.5 min of work about 66rpm - double the resistance out of the saddle
Stage 2complete
Flush out your legs at 100+ rpm for 1 min
Next - resistance intervals
1. 1min off w high resistance -66-70 rpm
2. 30 seconds sprint w same resistance
1. 1min recovery at 70 rpm
2. 30 second sprint
1. 1min recovery
2. 30 seconds of al out sprint push give it all you got !!!!
And you are done !!! Cardio complete
Mandarin gym oriental
1122 pm session - pwr week 1 Chest and arms
Quick Cardio Treadmill 5 minute sprint
recovery post stretch Roll it out stretch it out
Breakdown Pwr week 1 -
Arms / Chest
Push up s 12 x
Jumping jacks 20x
Repeat for total of 3 min
Alternating next two exercises -A then B then A then B again w weight and rep adjustments
A. Cable chest presses 12x -10lbs e a
7.5 lbs e a 12x
7.5 10x
10lbs 10x
B. Triceps cable pull down
20lbs 12x
25lbs 10x
30lbs 10x
Part 3
Pyramid sets
Chest fly s -
15x 7.5 lbs each arm
12x 10 lbs each arm
10x 12.5lbs each arm
Skull crushers
15x 10lbs each arm
12x
10x
10x
Treadmill -
- 30 seconds -warm up
- 3.5 walk - 30 seconds
1 min - 6.2/6.4 mph
30 seconds recovery 3.5
6.5 sprint for 40 seconds
3.5 recovery for 30 seconds
5.0-2 .5 min finish
- Cool down at 3.5 -2.7 -2.0 the. Stop
Plank for 30 seconds on foam roller !!!
Foam Roller
Runners lunge / quad stretch / wall stretch quad stretch
Roll your shoulders
Breath of gratitude