Workout splits for October 27 & 30
On Saturday, I completed my first week on Mimi Kong’s workout split. Here’s what Saturday’s workout looked like (note that I modify some of Mimi’s workouts as they are sometimes a little easy for me):
Warmup (Treadmill):
- 2mins @ 4.0mph
- 2mins @ 4.1mph
- 2mins @ 4.2mph
- 2mins @ 4.3mph
- 2mins @ 4.4mph
Legs:
- 4x12 squats - 24lbs
- 4x12 hamstring curls - (I do these with the cables on my machine, 30lb per leg)
- 4x12 leg extensions - 40lbs
- 4x10 lunges (each leg) - 12lb dumbbells
- 4x30 calf raises - 24lbs (12lb dumbbells)
- 4x12 stability ball hamstring curls
- 4x24 (I don’t have anything heavier at home, unfortunately) deadlifts
I was running late for a Halloween party, so no cardio that day.
Yesterday’s workout:
Warmup (Treadmill):
- 2mins @ 4.0mph
- 2mins @ 4.1mph
- 2mins @ 4.2mph
- 2mins @ 4.3mph
- 2mins @ 4.4mph
Chest:
- 4x15 pushups
- 4x12 chest flys - 12lb dumbbells
- 4x12 incline chest press - 16lb
- 4x12 flat chest press - 24lbs
Cardio (treadmill):
- 5 min warmup (start at 4.0mph, increase by 0.1mph each minute)
- alternate 1 min of running (6.5-7mph) with 2 mins of walking (4.4mph), 5 times
- 5 min cooldown (opposite of warmup)
ALSO - one of my most important fitness goals was to gain enough upper body strength to do a proper chaturanga, and I CAN DO IT! Granted, I’m a little shaky, but I can actually make my body hover over the ground. Yay!
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