August 31, 2016: Cardio/Core

Hey there!!!

Treadmill: 20  minutes

First Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 20
Flutter Kicks: 20
Lie Down Foot Touches: 40
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds

Second Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 30
Flutter Kicks: 25
Lie Down Foot Touches: 50
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds

Third Circuit:
Crunches: 50
Bicycles: 30
Supermans: 30
Left Lifts: 30
Plank: 60 seconds
Side Crunches: 40
Flutter Kicks: 30
Lie Down Foot Touches: 60
Russian Twists: 40
Back Extensions: 30
Snake Stretch: 60 seconds

Tire Steps: 100

Have a good workout and enjoy your day!!!

Older Back Workouts

Hey there!!

Here are some of my previous back workouts from April-August.  I'm posting them all in one post to make things quicker.

1.
Warm-up: 10 minute treadmill

Lat pull down: 3 sets of 12 reps
Row machine: 3 sets of 12 reps at 40 pounds
Pull overs with dumbbells: 3 sets of 12 reps
Bending, long bar, one arm row: 4 sets of 10 reps
Hammers: 2 sets of 10 per hand

2.
Warm-up: 10 minute row

2 Super Sets: 20 lat pull downs, 20 seconds with Ropes
3 Super Sets: 12 Lie Down Rows; 12 Arm Raises with controlled drop
Super Set: 12 Lie Down Rows Palm Up; 12 Arm Raises with controlled drop
3 Super Sets: 15 Straight bar machine Row; 15 Straight bar machine row palm up; 15 resistance band stretch
Hammers: 2 sets of 10 reps; 1 set of 15 reps

Core at home: 3 times through the circuit
1 minute leg lifts
1 minute flutter kicks
1 minute hip thrusts
1 minute plank
1 minute supermans
1 minute snake stretch

Have a great workout!

Getting Started

Hey everyone,

I will be updating my normal blog on a weekly basis with my weight loss progress among other things, but I wanted somewhere that I could post things more specific that I am doing.  I started this journey back in April, when I saw some pictures of myself that I did not like.  I was pushing 250 pounds and did not feel good about myself or healthy.  I started watching my portion sizes and limiting my carb intake (for the record, I'm only limiting bad carbs, not carbs from fruits and vegetables).  I also started working out with my brother, Jon Scott, at the gym at our church where he works.  I am currently working out 5 days a week and I have lost almost 30 pounds.  This blog will be the place where I keep track of my daily workouts.  Feel free to steal workouts, but make sure you are working with someone who can teach you the correct way to do things.  Eventually, I will have my backlog of workouts listed on this blog, but it may take some time. For now, I will be adding workouts in the evening after I've completed them.

Here are yesterdays and todays:

8/29/16: Cardio/Core

30 minutes on the ARC trainer

Circuit: Complete 4 times through
Squats with arm raises (60 seconds or failure)
Crunches (60 seconds or failure)
Lunges with shoulder press (wall to wall)
Weighted steam engines (wall to wall)
Plank (60 seconds or failure)
Weighted Russian twists (60 seconds or failure)
Bicycles (60 seconds or failure)

8/30/16: Legs

Warm-up: 15 minute Row

Leg Curls (20 reps, 15 reps, 12 reps with increased weight)
Leg Press (20 reps, 20 reps, 20 reps, 20 reps with increased weight, 20 more reps)

Split Squats (10 reps with 10 second hold) 3 times
Split Squats (5 reps, 5 second hold, 5 reps)

Crunches (45 seconds or failure)
Leg Lifts (45 seconds or failure)
Russian Twists (45 seconds or failure)
Bicycles (45 seconds or failure)

Tire Steps: 50

Have a great workout!