Workout Days 8 – 14
Made it thru the second week!
I’m finding that – for the first time – I’m actually doing this workout correctly. This is due to the fact that I quit smoking a year ago. It’s amazing how different it is.
The 12 minute workout is an aerobic workout. Wednesday’s workout was the full 30 reps and I did it in a 15 minute timeframe, taking longer rest than required. Whereas before, I sucessfully stretched it into an hour 🙂 or more, lol.
To see how I used to workout: My idea of exercise
Friday was a bit of a struggle. The lower body always is. I thought I was going to die at one point and ended up splitting up the workout, it was that bad, lol.
| Bodypart | Exercise | Reps | Date – Mon |
| Chest | Flat Dumbell Press | 20 | 1-21 |
| Incline Dumbell Flye | 20 | ||
| Shoulders | Front Lateral Raises | 20 | |
| Pee Wee Lateral Raise | 20 | ||
| Triceps | Double Arm Kickbacks | 20 | |
| Double Arm Overhead Extension | 20 |
| Bodypart | Exercise | Reps | Date – Tues |
| Thighs | Sissy Squat | 20 | 1-22 |
| Lying Leg Extension | 20 | ||
| Butt | Standing Butt Squeezes | 20 | |
| Kneeling Angled Butt Lifts | 20 | ||
| Abs | Crunch | 20 | |
| Dumbbell Leg Raises | 20 |
| Bodypart | Exercise | Reps | Date – Wed |
| Back | Seated Back Laterals | 20 | 1-23 |
| Standing Leaning Pulls | 20 | ||
| Biceps | Seated Alternate Dumbbell Curls | 20 | |
| Leaning Concentration Curls | 20 | ||
| Calves | Seated Calf Raises | 20 |
| Bodypart | Exercise | Reps | Date – Thurs |
| Chest | Standing Dumbbell Crossovers | 30 | 1-24 |
| Seated Chest Squeezes | 30 | ||
| Shoulders | Standing Side Lateral Raises | 30 | |
| Bentover Lateral Raises | 30 | ||
| Triceps | Kneeling Dumbbell Pulldowns | 30 | |
| Standing Dumbbell Pushdowns | 30 |
| Bodypart | Exercise | Reps | Date – Fri |
| Thighs | Seated Leg Extensions | 30 | 1-25 |
| Lying Leg Curls | 30 | ||
| Butt | Scissors | 20 | |
| Kneeling Feather Kickups | 20 | ||
| Abs | Leg Ins | 5 | |
| Crunch Twists | 20 |
| Bodypart | Exercise | Reps | Date – Sat |
| Back | Bent Dumbell Rows | 30 | 1-26 |
| Dumbbell Lat Pulldowns | 30 | ||
| Biceps | Dumbbell Preacher Curls | 30 | |
| Standing Simultaneous Curls | 30 | ||
| Calves | Standing One Leg Calf Raises | 30 |
| Bodypart | Exercise | Reps | Date – Sun |
| Butt – Choose 2 | Standing Butt Squeezes | 30 | 1-27 |
| Kneeling Angled Butt Lifts | 30 | ||
| Abs – Choose 2 | Crunch | 30 | |
| Crunch Twists | 30 |
