Day 9

Day 9 : Second Workout Plan

Short and Simple. Here is my 2nd workout plan! The first one was posted on Day 3. 
I will be alternating those 2 workouts in order to push back the almost inevitable plateau (plateau is when you are still working out but it isnt as effecient as before because your body got used to your workout!)

Cardio

• 10 minutes of moderate intensity bicycle before strength training
• 20 minutes of intervals on elleptical after strength training

Strength Training
Lower body :

• Sumo squats with kettlebell over head swing (25 reps, with 25lbs kettlebell)
• Around the clock lunges (5 reps for each leg, total of 25 lunges for a per leg)
• Hip lifts (25 reps)

Core :

• Back extension on swiss ball (25 reps)
• Raised legs crunch (as much as possible)
• Elbow plank (1 minute)
• Medecine ball woodchop (15 reps on each side, weight of ball TBD)

Upper :

• Dumbbell Fly on swiss ball (25 reps, with 15 to 25 lbs dumbell in each hands)
• Diamond tricep Push ups (min of 15, but as much as possible, max of 30)
• Outward abductors (20 repswith 15 to 20 lbs dumbell in each hands)
• Hammer curls (20 reps, with 15 to 20 lbs dumbell in each hands

Post-workout snack is going to be 3/4 cup of plain greek yogourt, 1/2 cup of fresh blueberries and a drizzle of maple syrup! Yum!

 xoxo,

Russy