Ironlady's fitness journal

350 counts jump rope
5 sets:
15 20lb kettlebell swing
45 second 50lb kettlebell farmer's walk

3x15 10lbs dumbbell bench press
3x15 10lbs inclined dumbbell bench press
3x15 10lbs inclined dumbbell flys
1x10 10lbs dumbbell flys
2x15 5lbs dumbbell flys
3x15 30lb pec deck

120 counts jump rope
 
5 mins stationary bike
300 counts jump rope
60 burpees

4x15 dumbbell hammer curls
4x15 dumbbell curls
4x15 alt hammer curls
4x15 alt dumbbell curls
3x15 overhead triceps extension

weights are at 2lb - 5lba

abdominals:
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
 
5 mins stationary bike
300 counts jump rope
60 burpees

4x15 dumbbell hammer curls
4x15 dumbbell curls
4x15 alt hammer curls
4x15 alt dumbbell curls
3x15 overhead triceps extension

weights are at 2lb - 5lba

abdominals:
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
 
Haven't trained in like a week, so today I tried to do a total body workout.

500 counts jump rope
10 minutes stationary bike
3x10 burpees

3x15 35lb kettlebell squat
3x15 35lb kettlebell sumo squat

3x15 10lb overhead shoulder db press
3x15 10lb db lateral raise

3x15 45lb wide grip lat pulldown
3x15 close grip lat pulldown
3x15 seated cable rows

3x15 flutter kicks
3x15 bicycle crunches

3x10 20lb db bench press
3x10 20lb barbell bench press
3x10 10lb db flys

3x50m 50lb farmer's walk

--

Also I just want to keep these on here for future reference:

https://www.amazon.com/Pure-Protein...8&qid=1486396356&sr=8-3&keywords=protein+bars
https://www.amazon.com/CLIF-BUILDER...8&qid=1486396356&sr=8-6&keywords=protein+bars
https://www.amazon.com/Gatorade-Pro...1486396356&sr=8-10&keywords=protein+bars&th=1
https://www.amazon.com/Fit-Miss-BCA...TF8&qid=1486396411&sr=8-3&keywords=bcaa+women
https://www.amazon.com/Fit-Miss-BCA...TF8&qid=1486396411&sr=8-3&keywords=bcaa+women
 
15 minutes stationary bike

350 skipping rope



3x15 30lb kettlebell squats

3x15 30lb kettlebell sumo squats

3x15 30lb romanian deadlifts

3x15 10lb barbell squats
 
200 counts jump rope
5 minutes HIIT on stationary bike

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing
 
4x15 dumbbell hammer curls
4x15 dumbbell curls
4x15 alt hammer curls
4x15 alt dumbbell curls
3x15 overhead triceps extension
 
3x15 10lb alt dumbbell curls
3x15 5lb alt db curl/hammer
3x15 15lb overhead db triceps ext
3x15 10lb dumbbell curls
3x15 30lb triceps pushdown
3x15 5lb single arm db overhead tricep extensions
 
3x15 10lb alt dumbbell curls
3x15 5lb alt db curl/hammer
3x15 15lb overhead db triceps ext
3x15 10lb dumbbell curls
3x15 30lb triceps pushdown
3x15 5lb single arm db overhead tricep extensions
 
300counts jump rope
3x15 box jump burpees
3x15 45lb leg extensions
3x15 60lb leg curl extensions
3x15 25lb kettlebell squats
3x15 90lb leg press
 
300counts jump rope
3x15 box jump burpees
3x15 45lb leg extensions
3x15 60lb leg curl extensions
3x15 25lb kettlebell squats
3x15 90lb leg press
 
3x15 10lbs dumbbell bench press
3x15 10lbs inclined dumbbell bench press
3x15 10lbs inclined dumbbell flys
1x10 10lbs dumbbell flys
2x15 5lbs dumbbell flys
 
15 minutes stationary bike
3x15 burpees
3x15 30lb kettlebell squat
3x15 30lb sumo kettlebell squat
3x15 30lb closed leg kettlebell squat
3x15 20lb lunges
3x15 45lb leg curls
3x15 squat jumps
 
15 minutes stationary bike
3x15 burpees
3x15 30lb kettlebell squat
3x15 30lb sumo kettlebell squat
3x15 30lb closed leg kettlebell squat
3x15 20lb lunges
3x15 45lb leg curls
3x15 squat jumps
 
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