The Chest and Triceps routine was a 50/50 routine so there were three blocks of resistance exercises followed by three blocks of cardio. In the resistance blocks you do one chest exercise followed by one triceps exercise, again trying to increase the weight you used the past two weeks. In the cardio blocks, you again do three exercises (single-leg plyo jumps, dual mountain climbers, and high-knee sprints) for 60 seconds, 45 seconds, and 30 seconds respectively. The dual mountain climbers has two regular mountain climbers followed by two twisted mountain climbers. Then, you finish off with three sets of core, alternating between weighted crunches and windshield wipers.
The lifting portion of the workout went very well. I was able to increase the amount of weight I was using for each exercise and maintain that weight for all three sets in all three blocks. Cardio and core were harder today and I had to modify all the moves, but I got through them.
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