OK…this is a cheesy theme this week to try and get my body parts into some type of song.
Today was my back workout and it went OK except that during the workout I was continally robbed of the machine I was using and typically by someone just going through the motions and not doing a workout that was going to pay off. That is one of the reasons I think people should hire a personal trainer if they can afford it; most people need a program that is designed for them so they aren’t wasting their time on machines that really aren’t benefiting them. I could kick myself in the beeeehind for every workout I did that wasn’t well planned and thought out with my goals in mind. Sigh…Anyway, here is today’s workout:
Back Workout: start with 2 min. of jogging around gym
Superset One: 3 sets (stair run in between…2x up and down)
Assisted Chin Ups
DB Pull throughs
Supermans
Superset Two: 3 sets (jog in between trying to get back on machines)
Low Back Extension
Machine Rows
Wide Grip Pull Ups
Superset Three: 4 sets (no jogging but no break in between)
Two handed DB Row Pulses
Reverse Flies
Resistance Band High Rows to fatigue
Crunches lifting rear while crunching forward
Cardio: Another Homemade Treadmill Routine Designed by Phit-n-Phat!
Set treadmill to hill program and level of choice (level 15 for me). Warm-up first five minutes. Hills on this treadmill will occur every minute and then you have a recovery minute at 5.5% icline on this level (recovery minute you should walk forward slowly). On the hill minute:
2 sets of backward jogging
2 sets of left side shuffle
2 sets of right side shuffle
2 sets of forward fast walking (as fast as you can without jogging)
2 sets of forward sprinting
2 sets of forward fast walking
Cool down for 5 minutes.
Good workout to keep legs guessing because in this workout the incline varies the whole time and you adjust the speed according to what you are doing.