Work-out 1-11-24
Today it’s time for Legs, Back and Biceps in the morning.
Legs:
Assisted squats, 6 x 10 reps, 2 hands on the handles, no extra weight.
Assisted one arm kettlebell swing (standing) 4 x 10 reps each arm. With one hand holding the kettlebell and the other hand holding the handle on the wall. I have to find my balance!
Back:
Suspended back row (standing) 6 x 10 reps, standing on both feet feels good, almost no pain.
Power Reelz splitter, 20 reps, 18 reps, 16 reps, 14 reps, 12 reps and 10 reps.
Bent over kettlebell row, 16 kg, 3 x 12 each arm.
Biceps:
Two hand biceps curl on the Kinetic trainer. 4 sets of 12 reps (high heart rate)
Seated biceps swing and catch, 6 sets of 12 reps with 10 kg. Y-bell.
For the late afternoon we have a cardio medley ready, we gonna use all 3 machines and mix it with core exercises.
- RowErg 6 minutes
- Abmat sit up 6 sets, 30 sec. work, 15 sec. rest (6 x 30/15)
- BikeErg 6 minutes
- SkiErg, left side wood chops, 30 sec, right side wood chops 30 sec. (6 x 30/15)
- RowErg 6 minutes
- Side crunches, 6 x 30/15
- BikeErg 6 minutes
196 active kcal, heart rate high 149 bpm and average 120 bpm.
