The Chances

How a 250+ Pound Couch Potato Got Healthy

Thursday, April 17, 2008

Hey, look! It's my gym!

Today was one of those days at work. Still is, actually, I didn't get to go to the gym until 1:30 and believe me, I was glad to get over there. For those of you counting, it's DAY 4:

Circuit 1
Dumbbell Presses on Body Ball, 20 reps (10 on each arm) @ 35lbs
Dumbbell Flys on Body Ball w/Crunches, 1/2 weight of press, 15 reps @ 15lbs
Squats, 50 fast (no added weight)
Sprint, 1 minute @ 9mph

Circuit 2
Plank, Hold pose for 10 secs
Close-Grip Push Ups, 5 reps
Side Planks w/Inner Thigh Raise, 10 reps
Flip back to Plank pose, 5 secs
Burpies, Straight from Plank, 10 reps
Sumo Squats, 50 reps
Sprint, 1 min @ 9mph

Circuit 3
Frog Push Ups, 20 reps
Squat Thrusts, 20 reps, then static squat @ 30 secs
W Shoulder Press w/Leg Extension, 10 reps on each leg @ 15lbs
Jump Rope, 1 min

Circuit 4
Bench Dips, 20 reps
Rope Tricep Presses, Reps to failure, 15 @ 60lbs
Static Lunges w/Lateral Shoulder Raise, 10 reps w/each leg forward @ 15lbs
Mountain Climbers, 1 min

Circuit 5
Jump Rope, 1 min
Bicycle Crunches, 50 reps
Extended Plank, Hold pose for 30 secs

29 minutes, 222 calories burned. Had a little time left, so I ran a mile on the treadmill @ 7mph for 90 more calories... total 312 calories.

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