11/5: Full Body Workout (Almost) + Cardio

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Week 3 of my full body workout program is almost wrapped up. Just one workout left this week and it’ll mark my halfway point. After Saturday’s workout I’ll have 3 weeks left of this before I move on to something new. This workout has really been producing results. It’s definitely something I might come back to in the future.

Not only did I do a full body workout, I also did some cardio. I didn’t train my legs with weights today, I decided to do some cardio instead. I ran intervals for 10 minutes and then I jogged for another 4 minutes. In the process I burned an additional 133 calories that I wouldn’t have burned otherwise.

For the workout, I tried my best to limit the resting time to 1 minute in between sets. Before I was waiting anywhere from 1 to 2 minutes, this time just 1 minute. Wow, did I feel the burn! It really makes a huge difference.

Full Body Workout – 21′s:

Chest – Flye: 8# dumbbells

Shoulders – Lateral Raise: 2.5# plates

Back – Straight Arm Pull Down: 25#

Triceps – Pressdown: 25# (increased the weight 5# from the last 21′s workout)

Biceps – EZ Bar Curl: 20#

Abs – Weighted Crunches: 5# dumbbell

Cardio (+ HIIT)

Warmup @ 4 mph for 1 minute

4 – 30 second sprints at 10 mph, each followed by 90 seconds of recovery time at 4 mph

Walking @ 4 mph for 1 minute

Jogging @ 6 mph for 2 minutes

Cool down @ 4 mph for 1 minute

Total time: 13 minutes, 133 calories burned