Since yesterday’s workout focused on upper body, today was all about the lower body. I had initially planned a longer workout, but since my knee injury flared up (and I actually fatigued my muscles), I shortened it. Don’t want to overtrain.
4:30 warm-up to Rihanna’s “Don’t Stop the Music” – example moves: marching in place, step-touch, knee lifts
Using 8-lb. dumbbells:
3 sets of 12 reps – dumbbell front squats
3 sets of 12 reps – sumo knee lifts (no weights used)
2 sets of 12 reps per leg – alternating dumbbell lunges
2 sets of 12 reps – dumbbell deadlifts
Total workout time: 16 minutes (includes 2 minutes of stretching at end)
Nothing’s better than free! Ever since the new library opened in town, I’ve been scouring the magazine archives for back copies of Oxygen Magazine. They have great free-weight workout plans. Can we say ‘mass xeroxing’? :)
Today’s WOD is from Oxygen’s Best Body Workout Schedule in the February 2011 issue. Focus is on chest, shoulders, and triceps (I added in a couple of bicep exercises for good measure).
Used 8-lb. dumbbells, 20-30 seconds rest between sets, do all 3 sets before moving on to next exercise.
Stability ball bench press – 3 sets of 12 reps
Stability ball chest flye – 3 sets of 12 reps
Standing dumbbell press – 3 sets of 12 reps
Stability ball bent-over flye – 3 sets of 12 reps
One-arm overhead triceps extension – 3 sets of 12 reps per arm