Hi! I forgot to post yesterday’s strength training workout, so here it is!

Equipment:

Green (Medium) Exercise Resistance Band
2 7.5 pound dumbbells
Flat Bench
Seated Cable Row Machine set to 15lb w/ Straight Bar Attachment
Smith Machine – Bar set to sternum level
4kg Medicine Ball

Routine:

10m Self Myofascial Release aka Foam Rolling

2x:

20 steps Mini Band (around ankle) Straight Leg Lateral Walk
20 steps Mini Band (around ankle) Bent Knee Lateral Walk

4x (circuit style;no rest between exercises!):

Cross Leg Step up onto bench w/ opposite leg bent knee lift and single arm shoulder press up w/ dumbbell; 15 each side
Seated Rows; 15 reps

4x (circuit style;no rest between exercises!):

Lunge Jumps; 30
Push-ups on Smith Machine Bar; 15

3x:

Side Plank w/ Dumbbell Reach; 60 seconds each side
Seated Medicine Ball Rotations;  30 reps

5m Static Stretching


This was a good one, I am sore today which 
equals success in my book!  All credit goes to my trainer!

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