I have been working out over lunch, much like I used to do back when I worked at IB (ah, the good ol’ days). Both Friday and today I did this workout, a modification of the Action Hero Workout:
Warmup
5 min walk/run on treadmill
Circuit #1
Bulgarian split squat — 10 reps x 16 lbs Single arm shoulder press — 12 reps x 8 lbs
Reverse lunge — 12 reps x 16 lbs
Bicep curls — 12 reps x 10 lbs, 12.5 lbs
Tricep pull-downs — 12 reps x 40 lbs, 50 lbs
Circuit #2
Bosu toe touch — ~30 seconds
Lunge/kick — 15 reps, switch sides
Bent-over row — 12 reps x 20 lbs
Romanian dead lift — 10 reps x 20 lbs
Dumbbell chest press — 15 reps x 8lbs, 10 lbs in each hand
Circuit #3
Single leg glute bridge — 12 reps each side
Mountain climber — 20 reps
Plank — 20 seconds
Bicycle crunches — 12 reps, each side
You will notice I switched the first and third circuits. On Friday I did them the way the work was designed #3 first, but didn’t like the #1 circuit last. I like this order better. Partly I am used to ab work at the end, partially that first circuit is tough, I felt better starting with it.
Friday’s Stats:
Duration 38:32
Calories 301
Average HR 136 bpm
Maximum HR 163 bpm
there is a running them on eastern europe i hope your not planning on looking like Izabela Dragneva?
I had no idea who Izabela Dragneva was so I googled her – and no, I would NOT plan to look like her. This is the Action Hero workout (think Jennifer Garner), not Body Builder Workout.
Ah the Alias girl. On a side note im looking forward to actually joining a gym problem is with my frame i will look like Izabela Dragneva
if im lucky
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