Guest guest Posted March 7, 2012 Report Share Posted March 7, 2012 > I burned 501 calories, avg 162, max 186 (wow) and got 6,149 steps. wow michelle, you are getting some excellent burns and high step counts!! awesome! however i am so sorry to hear about abby geeze, there is always something going on ::sigh:: hang tough, :*carolyn. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 14, 2012 Report Share Posted March 14, 2012 Good morning!! Today was a fun workout! I did High Step Training (cardio & upper body) premix and then High Step Challenge (abs & stretch) Not sure why HST doesn't include the warm up and cool down, so I had to add the warm up on. Anyway, here's how it all went. Cycle 1 cardio w/ step TRICEPS: tricep pushups on high step Overhead extensions w/lunges- 12 One arm dips or seated one arm extensions (I did the one arm ext. using an 8) Kickbacks 5 Cycle 2 cardio w/step SHOULDERS: overhead press (I used 12 DB) One arm side lateral raise (leaning on step) 5 Decline pushups (I did these on the floor, but still on my toes. Rear delt flys 5 Cycle 3 cardio w/ stepBICEPS: BB curls - 30 Hammer curls w/ lunge 10 BB curls hammer curls 10 DB Cycle 4 cardio w/step BACK: BB rows 40 Dead lifts- skipped and took a water break Wide grip back rows 10 Cycle 5 cardio w/step CHEST: pushups- toes chest flys w/single hamstring raises- 10 Cross over pushups - toes I didn't do any of the legs where she combined them with the upper body. I am so happy that my elbow didn't bother me except a little bit on the hammer curls. Not sure why on those, but I'm so happy about that. This routine was almost 55 minutes. I burned 330 calories, avg 129, max 173, steps 2,257 Have a great day!~~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 21, 2012 Report Share Posted March 21, 2012 I was choking when I read 20s for dumbbell chest flys! Way to go, !! Re: Wednesday Workout Daaaaaang! Them are some HEAVY weights! Fried indeed! Good morning! Today I did STS Total Body, but I did only one set of the legs. They are still sore from AfterBurn the other day. I also modified a few exercises so I could get in more biceps and triceps since this workout really lacks in both. I was fried by the end. Legs Dumbbell Squats 20Elevated Lunges 15Power Barbell Deadlifts - I did seated overhead tricep extensions using 1 25 DBChest Barbell Bench Presses 50Dumbbell Flys 20Dips- I did lying tricep extensions using 10 lbBonus Burn: push-ups - I did the tricep extensions again using 10 lbBack/Biceps Barbell rows underhand grip 50One Arm Dumbbell Rows 25Dumbbell Curls 12Bonus Burn- T’s and curls w/ band - I did seated hammer curls for the first round and then did alternating curls for the rest- 12 lbLegs Narrow Stance Dumbbell Squats 20Static Dumbbell Lunges 15Stiff Leg Barbell Deadlifts - skippedShouldersDumbbell Military Presses 12Barbell Upright Rows 12 DBLateral Raises 5Bonus Burn: Band rear delt raises- no band, used 5 DBLegs Side Slide Plate Lunges 10Back Slide Plate Lunges 10Wide Stance Barbell Deadlifts- skipped Abs- band and 3 lb The abs are really tough in this workout. I had in my notes to wear my HRM next time, so I did. I burned 294 calories, avg 116, max 154 Have a great day! ~ Quote Link to comment Share on other sites More sharing options...
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