I utilize alot of different exercise mediums for workout such as machines at a gym, and barbells and tubes at my home. I want to share some of my favorite bodyweight exercises:
1. Back pull up- This is one of the most difficult exercises for me. I can't do it without spotting from a partner, which is frustrating to me. It makes me super sore, but I love/hate the challenge.
2. Lunges- Whether standing or walking, lunges really work your glutes. The longer or shorter the stride taken effects the area that they work. You can also do them with your bent foot resting on a bench, then bend the straight leg down ( if you ever feel pain when lowering down, stop).
3. Sit ups or Pilaties roll down- An oldy but a goody.
4.Squats- Works the quads and the glutes.
5. Jumping Jacks or Jump rope- It sounds juvenile, but both exercises really pumps up your heart rate and gets your metabolism stoked.
6. Plank- When in the proper position and not sagging through the middle section, it's quite difficult to hold this position past 45 seconds.
Workout :
Elliptical- 4.09 miles, 45 minutes ( 30 minutes with 2 pound gloves on)
Strength (gym) Legs/back- 2 sets
Machine squats- 45 lb
Kickback- 70 lb
Walking lunges
Abductor- 70 lb
Adduction- 60lb
Vertical traction- 50 lb
Low back row- 40 lb
Upper back row- 50 lb
Leg curl- 50 lb
Food Diary:
Breakfast-
3/4 cup egg whites, roasted carotts, spinach, 1 oz feta (non fat)(110 cal)
whole wheat toast(80 cal)
A.M. Snack-
1 apple (57 cal)
Lunch-
2.5 oz.Mahi Mahi (55 cal)
Salad- 2 cups spinach, 4 cherry tomatoes,broccoli (60 cal.)
P.M. Snack-
1 beef pattie (150 cal)
Grapefruit (40 cal)
Dinner-
3 oz salmon(180 cal)
7 asparagus (30 cal)
1/3 cup spaghetti squash, tomato, onions, cheddar cheese( 90 cal)
1/2 cup quieno (180 cal)
Dessert-
Brown rice rice crispie treat(100 cal)
Homemade popcorn( 90 cal)
TOTAL CALORIES-1222
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