NROL Fatloss 2B
Warm up
10 Jumping Jacks/ 10 Squats/ 10 Bounces/ 30 sec. Ball Bridge/ 3 Upper Body Russian Twist
10 Jumping Jacks/ 10 Squats/ 10 Bounces/ 15 pushups/ 30 sec. Ball Bridge/ 3 Upper Body Russian Twist
10 Jumping Jacks/ 10 Squats/ 10 Bounces/ 15 pushups/ 30 sec. Ball Bridge/ 3 Upper Body Russian Twist/ 10 Suppermans on Ball
I forgot to alternate my Snatch-Grip Deadlift with t-pushups so I did them each seperate. Did 60 sec. rest unless otherwise specified.
SG deadlift 12 @ 45#/ 12 @ 95#/ 12@ 95#
t-pushups 12@ BW/ 12@ BW. 12@ BW
Alternating Sets of BSS/ Overhead Press and Underhanded Lat Pulldown
BSS/ Overhead Press 12 with 15 # dumbbelss (30#) ---- Ouch!!!! This was much harder than I expected. I had to rest 1 min. between legs on this first set. Next two sets did 12 with 10# dumbbelss. This still hurt but didn't have to rest between legs.
Underhanded-Grip Lat Pulldown 12 @ 55#/ 12 @ 70#/ 12 @ 85# --- Took me awhile to find my weight.
Alternating Sets of Romanian Deadlift/Bent Over Row and Lower-Body Russian Twist
RDL/ Bent Over Row 3 sets of 12 @ 40# (barbell)
LB Russian Twist 3 sets of 12
Time 1:08 this includes warm up and stretching afterwards.
Average Heart Rate 156
Max Heart Rate 189
Calories Burned 606
I love and hated this workout. The BSS/Overhead Press was both my favorite and my most hated at the same time. I might hate it even more tomorrow as I will probably be very sore.
Later,
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