1-8-24,
Monday
first day of split training, lets see whats possible and whats not? I try to increase intensity.
AM Strength training, still not standing on the feet, the wound is to fresh and fragile. I will go for standing squats, the rest will be seated.
Warming up: 6 minutes on the bikeErg
All strength exercises are done with Tabata Timer on 30 seconds work, 30 seconds rest. You can use it on Apple and Android, phone and tablets. Seconds pro is easy to use and my favorite interval timer, i used quit a few other apps in the last years.
Legs, just 1 set of assisted squats, standing on both feet again. During the squat I hold on to the handles on the wall. Because of the lack of balance you realy need the handles, otherwise it looks like you are drunk at 10 in the morning.
Back,
- T-Row with an elastic band
- One arm pull with the kinetic trainer
- Powerreelz splitter
Biceps,
- Y-bell alternating swing and curl
- 2 arm kettlebell curl
All exercises were seated.
PM, cardio, core and second cardio.
BikeErg
Core workout:
Abmat sit up *6 x 30/15
Crunches & crunches crossed *6 x 30/15
kinetic trainer, wood-chops left/ wood-chops right *6 x 30/15
*6 x 30/15 is done with Tabata timer, 6 sets of 30 seconds work, 15 seconds rest.
Between the exercises I rest 60 seconds. Heart rate average was 112 bpm, but with the kinetic trainer heart rate went up to 140! Without the bikeErg I burned 126 kcal.