Squat Jumps and Sashimi

No day is better than Friday, with the weekend ahead and lots to look forward to.  After work, Adam and I ran a few errands and made a pit stop at our neighbourhood hole-in-the-wall sushi restaurant.  The trendy Japanese place across the street is good too, but a lot more expensive, jam-packed/lined up out the door, and suuuch slow service.  I love finding those little spots that are consistently delicious, modest, and always has available tables upon entry.

Dinner:
Tuna and Salmon Sashimi
Spicy Tuna Sashimi (fave)
Not pictured:
Miso Soup
Other Rolls- was too busy eating to take more pictures.

I mentioned that I’ve started a new round of resistance training.  To build and maintain lean muscle, it’s recommended to weight train 2-4 times a week.  I usually aim for three full body workouts per week at the gym.  I enjoy working out in the morning at 5am when there aren’t many people to compete for dumbbell time with.  There are about 5 women who work out at the same time as I do, and we all have our “spots”; anyone who frequently ‘gyms it’ at a particular time of day knows exactly what I mean!
I try to schedule my weekly workouts each Sunday, making sure there is at least one day between weight sessions to accommodate recovery.

Here is the first of three current resistance workouts (I’ll be using this one until the end of June).

Gym Resistance Training
1-hour

Dumbbells

Blue- Light Weight

Green- Medium Weight

Pink- Heavy Weight

Other: body weight/machine weight


Day 1 of 3
20 min. cardio intervals (machine of choice)

Resistance Training: Complete the Full Cycle without Breaks!
Make sure to record dumbbell lbs., aiming for slow increases in weight over the weeks.

1. Back Kick w/ Shoulder Press (10/leg)



2. Front and Lateral Side Raises (15 of one/15 of the other)




3. Curtsey Lunges w/ Hammer Curls (15/leg)












4. Tricep Bench Dips (25)




5. Dumbbell Bent Over Rows (15)



6. Dumbbell Flies on Stability Ball (15)



7. Standard Squats (25)w/ immediate Squat Jumps (10)








8. Plank (1 min)



9. Side Plank (30 seconds/side)



10. Mountain Climbers (1 minute)



1 minute break

Repeat Cycle

(all photos linked to sources)




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