Its a good things Tony was also there today or I would have been taking a recovery day. Lice in the kids club caused it to close down.
Body Pump: (Barbell class) Each class is typically the same. It usually doesn't change a whole lot when they have a release. Since the motions are repetitive, I don't go as heavy as I would if I was only doing 10 in each set.
Warm up 5 min
Squats- 20 pounds
Chest Press laying down on bench- 10 pounds
Bicep Curls- 10 pounds
Triceps extensions/triceps press with barbell: 15 pounds
Overhead triceps extensions with 10 pound weight.
Triceps pushup on bench
Static Lunges. Fatigue quads with squats and light weight on barbell before
Standard pushups
Deltoid flyes 5 pounds in each hand
Front Raises 5 pounds in each hand
Front Raise with rotation. 5 pounds in each hand
Crunches
Oblique Crunches
Hover
Around the World Hover
Stretch
Yoga immediately after.
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