12/3: Upper Body Workout + Interval Training

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Wow. I’m so sorry this workout post is kind of late. I got a message from a reader today saying that they were unable to leave comments. Well that can’t happen right now because that’s how you enter to win the EatSmart Digital Bathroom Scale giveaway! Needless to say, I was agonizing over this problem because I had no idea how to fix it and comments need to work so entries can be made! What I ended up doing was changing the entire theme of the blog and now the comments area works again. I actually like this theme. It feels clean and not so cluttered and colorful. My sincere apologies for the error. If you tried submitting a comment within the past 24 hours, please re-submit.

Today’s workout included upper body strength training followed by interval training on the treadmill. I’m actually really pleased with what I accomplished during both workouts – especially the cardio portion. You’ll find out why below.

Upper Body Workout

Chest

• Incline Dumbbell Press: 10#, 3 sets x 12 reps
• Flat Bench Flye: 10#, 3 sets x 12 reps

Back

• Seated Row: 55#, 3 sets x 8 reps (increase of 10# over the last upper body workout)

Shoulders

• Overhead Dumbbell Press: 15#, 3 sets x 8 reps
• Lateral Raise: 8#, 3 sets x 8 reps (increase of 3#)

Triceps

• Lying Tricep Extension: 15#, 3 sets x 12 reps

Biceps

• Barbell Curl: 30#, 3 sets x 10 reps

Interval Training Cardio Workout

• 5 minute warm-up @ 4 mph
• 30 second sprint/1 minute recovery intervals for 15 minutes @ 9 mph
• 10 minute steady jog @ 5.5 mph (previously I only did a cool down for 5 minutes, but I felt like I could keep on jogging so I did)
• 2 minute cool-down @ 4 mph

Total Distance: 2.803 miles

Total Time: 32 minutes

Total Calories Burned: 329