Another Butt Kicking Jillian Workout
This morning- one long swim in an outdoor pool today I tried not to use the pool sides-I barely touched or didn’t touch at all trying to keep from using the push off as a crutch. I didn’t count- and there was no clock outside but I got to the pool about 20 minutes earlier than usual and left at the same time or maybe even later than usual so I got in a good 45-50 minutes. My new goggles suck. They leak. Bad.
Each time I do a new one-I have to figure out the right weight so I make notes to remind myself to push harder next time I do this one.
no warm up
med grip underhand pulldowns to failure – started w 30lbs x 20 too light
seated cable row to failure 50lb x 11
jump squat x 15
one leg pelvic thrust to failure 20 x ea leg
wide grip pulldowns 25lb x 20, too light
squat swings (15 lb dumbell in both hands, follows squat movement to over head) x 12lb too light
jumping lunges to failure 10 ea leg
plank rows 12lb x 5 ea arm
supermans x 20
squat w/bicep curl 12lb x 10
1 min uphill run 12% @ 5mph (was supposed to be 15% but the treadmill didn’t go that high)
Hack squats (body ball between back and wall-ouch on the quads) 20 x slow
seated hamstring curl to failure 40lbs x 22- little light
hammer curl 12lbs x 10 ea arm
jump rope fast 2 min
crossover lunge w/ hammer curl 10lb x 20
ball crunches x 25
hanging ab twist x 12
1 min uphill run, found a treadmill that goes to 15%- did 5mph but was supposed to do 5.5
warm down- 10 minutes on the elliptical, 1:1 min forward and backward low resistance and 5 minutes forward medium resistance.