Day 13 - La Fitness Lower Body & Core

Today is the first day of working out in the gym with my usual workout.  I will call it the Xavier Full Body Rotational Workout.  With Xavier's workout, he focuses on certain body parts each visit to the gym.  Today was legs, latissimus dorsi (aka lats or back), and abs.  This workout took 1 hour and we started at 11:55am.  We burned 330kcal after the first hour. 

Here is a pic of one side of the lats courtesy of Wikipedia.

WORKOUT
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1. Warm-up - 10 min Run on treadmill @ avg 6.3 speed. Burned 96kcal
2. Routine 
• Squat press 90lbs - Reps 20 - Sets 3
• Calf Raises (toes pointed straight) 90 lbs - Reps 20 - Sets 3
• Calf Raises (toes pointed inward) 90 lbs - Reps 20 - Sets 3
• Calf Raises (toes pointed outward) 90 lbs - Reps 20 - Sets 3
• Seated Legs Curls (Hamstring) 90 lbs - Reps 20 - Sets 3
• Pulldown (Lats) 50lbs - Reps 20 (10 front/10 back) - Sets 3
3. Abs
• Situps - 30
• Scissor Kick - 30
• Crunchy Frog - 30
• Mason Twist - 30

CALORIES BURNED
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12:55pm - 350kcal
1:45pm - 720kcal
2:45pm -
9:45pm - 1710kcal (10 hours)


Copyright 2011 Dacia Tarleton