Health and Fitness

30 min walk/jog

10 min bike ride

Shoulder presses 15 lb x 5 x 2

Biceps curls 15 lb x 6 x 3

Bent over rows 15 lbs x 6 x 3

Biceps curls 15 lbs x 8 x 2; 20 lbs x 5 x 1

Shoulder presses 15 lbs x 5 x 2

Combo move 1 15 lbs x 5 x 2

Dumbbell upright rows 15 lbs x 8 x 3

One-armed bent over rows 20 lbs x 8 x 2

Scissors 25 x 2

Leg raises 5 x 2

Toe taps 10 x 3

Banded standing kickbacks medium 10 x 2

Banded leg press medium band 10 x 3

Banded lat pull down 10 x 3

Alternating lat pulldowns medium band 8 x 2 each

Wall sit 20 s

Plank 30 s, 20 s

20 min walk/jog

Reverse flys 15 lbs x 10 x 1

Triceps kickbacks 15 lbs x 5 x 2; 20 lbs x 5 x 1

Bent over rows 20 lbs x 10 x 2

Russian twists 15 lb ball 10 x 3

Plank 15 s

Leg raises 10 x 2

Dumbbells doubled for two hand exercises/each arm/leg

30 min walk/jog

Bridges 10 x 1

Crunches 30 x 2

Hammer curls 15 lb x 5 x 3

Biceps curls 15 lb x 5 x 3

Triceps dips 20 lb (1) x 7 x 2

Combo move 1 15 lbs x 5 x 3

Combo move 2 15 lbs x 5 x 2

Glute kickbacks 10 x 2

Laying leg raises 20 x 2

Squats 10 x 2

45 min walk/jog

Bent over rows 15 lb x 6 x 2; 20 lb x 6 x 1

Birddogs 6 x 2 each

Elbow planks 15 s, 10 s

High plank 10 s

Bent over rows 15 lb x 8 x 3

Biceps curls 15 lb x 8 x 3

Upright rows 15 lb x 5 x 3

Assisted pullups -120 x 5 x 2; -130 x 3 x 1

Hip abductions 110 lb x 10 x 3

Hip adductions 95 lb x 5 x 3

Vertical chest press 50 lb x 8 x 1; 65 lb x 8 x 2

Russian twists 15 lb ball x 10 x 3

Shoulder presses 15 lb x 5 x 1

15 min walk/jog

Friday - 35 min walk

Sunday, April 14

25 min walk/jog, plus ~35 min casual walking

Russian twists 15 lb ball 12 x 2

Treadmill 20 min, 3.5 and 4.8 (6 min)

Lat pulldowns, cable 60 lb x 8 x 1, 70 lb x 8 x 2

Assisted pull-up machine -120 lb x 5 x 2

Dips -120 lb x 3 x 2

Woodchoppers 15 lb ball 10 x 1

Squats 15 lb ball 10 x 1

Tuesday:

25 min walk

Wednesday:

This video with modifications:

Overhead pulls resistance band 8 x 3

Bird dogs 10 x 2

Crab marches 20

High plank 20 s

Plank 15 s x 2

Glute kickbacks 15 x 3

Squats w 15 lb ball 10

Overhead triceps dips 20 lb x 8 x 3

One-armed bent over rows 20 lb x 8 x 2

Biceps curls 20 lb x 4 x 2

Shoulder presses 15 lb x 5 x 3

Wall pushups 10 x 2

Pull aparts w/ medium resistance band 10 x 3

Resistance band rows medium 10 x 2

Squats w 15 lb ball 5 x 4

Russian twists 15 lb ball 10 x 3

Reverse flys 15 lb x 10 x 3

Biceps curls 15 lb x 10 x 2; 20 lb x 4 x 1

Bent over rows 15 lb x8 x 1; 20 lb x 8 x 1

Fire hydrants 10 x 3

Fire hydrants 15 x 3

Glute kickbacks 10 x 3

Clamshells 10 x 3

Pull-aparts medium band 10 x 3

Resistance band medium rows 10 x 2

Overhead triceps dips 20 lb x 5 x 3

Biceps curls 15 lb x 8 x 2; 20 lb x 3 x 2

Hammer curls 15 lb x 5 x 3

Bent over rows 20 lb x 5 x 3

Reverse flys 15 lb x 8 x 3

Wall sits 20 s, 10 s, 10 s

I like lunchtime workouts for time purposes but I feel very rushed if I go to the gym...

Lateral raises 10 lb x 8 x 3

Front raises 10 lb x 8 x 3

Hammer curls 15 lb x 8 x 3

Deadhang 20 s

Kneeling cable lat pulldowns Setting 8 x 5 x 2

Biceps external rotation 15 lb x 10 x 2

Forward lunges 10 x 1

Backwards lunges 10 x 1

Resistance band rows medium 10 x 3

Leg press 160 lb x 10 x 1; 180 lb x 10 x 2

Assisted pull-up machine -130 lb x 8 x 1; -120 lb x 5 x 1

High plank 25 s

Treadmill 11 min, .75 mi -- meant to do more but my ankle felt funny directly after getting off the leg press. Hopefully nothing.

Sunday:

25 min walk

Shoulder presses 15 lb x 5 x 2

Biceps curls 15 lb x 7 x 3

Hammer curls 15 lb 5 x 2

Bent over rows 15 lb x 7 x 2; 20 lb x 7 x 1

Thursday:

Each

Squats 15 lb ball 10 x 3

Bulgarian split squats 5 x 2

Russian twists 15 lb ball 20 x x 3

Standing leg raises 10 x 3

Bent over rows 20 lb x 8 x 3

Glute kickbacks 10 x 2

Fire hydrants 10 x 2

Biceps curls 20 lb x 5 x 2

Clamshells 10 x 3

Mountain climbers 20

Crunches 25

Overhead triceps dips 20 lb x 5 x 2

Shoulder presses 15 lb x 5 x 1

Hammer curls 15 lb x 8 x 2

Reverse flys 15 lb x 10 x 2