Friday Workout

[Guest guest]

Happy Friday!!

Today I pulled out Amy Bento's All Pump Extreme and did the upper body + abs. I knew it would be a long workout, but I had time so I went with it. I decided to skip the warm up and start with the abs first then go straight to the upper body.

I modified A LOT of this to suit me. Of all of Amy's ab routines I think this one is the best and that's not saying much. I used my stability ball for a lot of it and it worked great for me.

Core:One 8# DB circles up & over- ball (mimicked her)Side throws with one 8# DB- ball (mimicked her)Crab planks

Walking planks on gliding disksOut & backs on rags

Back:The "24 riser pull-ups- I did 3 sets of BB rows 8 reps 60 lbs

Rows (alternating with bar) I used (1) 30 DB and did 3 sets of 8 rowsIncline rear delt lifts. (used my ball) 3 sets 7

Chest:Bench press 40 (3 sets)Pull-overs (1) 20 ( 3 sets)Push-ups (drop & push-offs) 3 sets (lowering step with each round)

Shoulders:Over-heads w/bands- used 12 lb DBUprights with bar alternating- I used 12 DBForward & backward sweeps with band- 5 lb doing just front raises

Biceps:Curls (DB and band) I used 30 BB 2 setsInternal/external curls with band- I did fast alternating DB curls using 7lbIncline (on ball) curls- 12 lb

Triceps:Triceps push-ups on step Kick-backs- 10 lbs 3 setsTriceps extension with band (I did lying cross body kickbacks using a 12 lb)

This whole thing was 70 minutes. I have to admit, it seemed to last forever. I felt like I'd been working out half a day. I was glad to see the stretch at the end.

Off to take and Myles to the park. We're keeping him the whole day today. And he's almost potty trained too. YAY!!!

Have a wonderful weekend!

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