I would like to blame today’s workout on Jess @PT Contender and FitnessGrad. I don’t suggest you copy this but maybe you can find some ideas for your own workout. Remember, you do you, know what you can do, what your limits are, and be safe out there. Also, regardless of where you are in your fitness journey, put your blankety blank blank weights away when you are done with them.
I missed the gym the last two days so it was kind of a catch up day. Plus it’s a good way to diffuse the stress of the week and be ready for tomorrow which will be super busy. So this was my workout.
- Spin 50 min
- 500 squats (25 sets of 20 spread out through workout; I alternate between one squat set then another exercise and two squat sets then another exercise)
- Planks for 45s and Shoulder tap planks for 10 reps – I did this combination about six times throughout the workout)
- Shoulder raises- side 20 reps x 2 each
- Shoulder raises- rear 20 reps x 2
- Dumbell Rows 20 x 2
- Bench press 20 x 2
- Shoulder press 15 x 1, 10 x 1
- Cable crossover 20 x 2
- Pull ups 8 x 2
- Dips 10 x 2
I came home to avocado roll because my wife loves me. Now I am so very sleepy.
Good workout. Your body will adjust. Keep at it!
Thanks.
What a fun surprise to be mentioned about your work out!! I love that you created this workout & made it your own aaaand added some plank challenge to it :)) Thanks for the mention! And oh man you’re doing that squat challenge Shaylon’s doing too? Nice! Lol p.s. I am jealous of that avocado roll…
The avocado roll was awesome! I’ve been keeping up with the plank challenge but I’m up to a minute on the basic plank – a new record thanks to you!
I’m not really doing the challenge with Shay-lon. I just pay attention to how many she does and then I try to do more!
Awww I’m thinking that plank is all YOU, sir! I am not on that level yet, but getting there :)) Thank you for the kind words & keeping me accountable — because when you update me I am like oops I gotta do another set today!
Oh I see how this goes now…
What day are you (supposed to be) on?
Lol I know I know..I’m suppooooosed to be on Day 11 but I’m actually on Day 9 >.<
We’re on day 8 and I got another person started and they’re on day 2. Maybe I should be your accountability partner! Ha ha.
Lol hey that works for me!! I could redo day 9 tomorrow with you :))
Alright…
I finally got the chance to read your workout from 3 days back. This was a long list of exercises, jeez. That is cool though 🙂 I see you attend spin class before doing weights, I know someone else who does this as well. That works out perfectly, you get your cardio and resistance training in on the same day! love it. 🙂
Shay-lon
P.S you did a lot of squats, glad to see you have been enjoying them 🙂
Enjoying them? Ha ha ha ha ha ha ha…. ha ha.
After visiting a family tonight, I slipped on ice outside their house and did a spontaneous burpee. Just in case you don’t know, burpees are from satan.
Oh wow! that is actually very cool indeed! fitness follows people everywhere! good inspiration! 😀
I haven’t added Burpees to my routine in a while, I might next week 🙂 thanks for the reminder.
I’m glad my wipeout on the sidewalk has inspired you to do burpees. 😒
Yes it has! weirdly enough, but yes. 🙂
it was the lightbulb effect!