So, today marked my third and (for the moment) final workout session with Tammy, my personal trainer. I will meet with her again in 6 weeks to modify my workout so my muscles get confused, and I don't get bored.
I wanted to share with you guys my numbers on various exercises that she has me do. This will help me track my progress later as well as share with you guys a bit of what I do at the gym. :) All of these exercises are strength training (whether weight lifting, ab/core exercises or general stuff using my body weight and a piece of equipment such as a bosu ball.) I'll post some visuals (found by google searching the exercise) so you know what they are.
Bosu side kicks = 15 reps on each side
I couldn't really find a picture for this one. So, I basically stand like she is, except with one leg off to the side. Then I push up and kick the leg on the floor to my side, and come back down to the squat pose.
Bosu 1/2 bicycle = 15 reps on each side.
Cable Row = 50 lbs/20 reps
Chest Press = 50 lbs/20 reps
Alternating Lunges = 20 reps (10 on each side)
I HATE these. Oh, and I don't put the ball out like that, I just hold it by my chest to keep better form and balance.
Captain Chair = 12 reps
This one, she said if I could do 4, she'd be happy. Boo-yah!
Lat Pull down = 45 lbs/25 reps
Overhead Press = 8 lb dumbbell/15 reps
I don't really like this photo. I start with the dumbbells lateral to my shoulders, just above the shoulders, and then finish sort of like she does, except I bring the dumbbells all the way up to nearly touching on the ends.
Arm Row = 15 lb dumbbell/12 reps on each side
Outer Thigh Machine = 130 lbs/15 reps
Inner Thigh Machine = 90 lbs/20 reps
Rope Press Down = 15 lbs/13 reps
Bye-bye change purse arms.
Cable Curls = 15 lbs/13 reps
This one makes me feel the weakest. Oh, and I use a bar, not the weird twisty bike handle lookin' things.
Miniball crunches = 20 reps
I do this, but not the twist portion.
Miniball "plank" (all fours) = 30 seconds
Foam Roller Knee Tucks = 3 reps (this one kills.)
This one starts in this position, then you roll your knees in underneath you, and then roll them back out while keeping your arms and body stationary. Ouch!
Foam Roller Miniball Crunches = 20 reps
This is the closest photo I could find. Basically I'm laying on the foam roller like he is except with my feet on the ground. And instead of holding another foam roller, I'm holding a mini ball. From there, I lift my shoulders and head off of the foam roller while extending the ball out toward the ceiling.
Side double Leg Lifts = 15 reps on each side
Butterfly, Figure 4, Side lying quad, Lunging hipflexor and ham/calf