This strength workout focuses on the entire back of the body. Very often I find myself creating workouts for my upper body or lower body. While that division (called the transverse plane) is legitimate, the body can also be divided into left and right (the sagittal plane) and the coronal plane or frontal plane. The last divides the body into front and back halves, so I thought that this week I would work on the front half Monday, back half Wednesday.
Honestly, Monday's workout wasn't great, as I mentioned, so I'm going to rework it before I share. But this morning's superset workout was great!
It's not an I'm-going-to-be-sore-for-three-days type of workout, but it strengthens muscles I usually ignore and focuses on stability at points.
- Upright Rows
- Bent Over Reverse Fly
- Tricep Bench Dips
- Straight Arm Lat Pull Downs
- Standing Cable Hip Extension
- Standing Cable Hamstring Curl
- Weighted Calf Raises
We finished up our workout with 15 minutes of 60 sec/60 sec HIIT. My IT band was aching a bit (I haven't been doing a good job of foam rolling lately), so I stuck to incline walking (4.5 mph + 12 incline / 4.0 mph + 6 incline), but my heart was RACING during those fast intervals!
And now for a day of delicious delectables:
6:30 am - Breakfast
Greek yogurt with peanut butter and honey, plus tea
10:30 am - Snack
1:00 pm - Lunch
Brown rice cake from Trader Joe's (new to me--super bland but great crunch to put tuna on!) with tuna; 1/2 pear; 1/2 cup blackberries
4:00 pm - Snack
Chocolate cookie and bowl of Erewhon Raisin Bran
6:45 pm - Dinner
Two servings (!!) whole wheat spaghetti alla carbonara plus Caesar salad with homemade dressing
8:30 pm - Dessert
Two chocolate cookies and a glass of milk
Hope you had a great Wednesday! 48 hours to the weekend! (But who's counting?)