Fitness Transformation: Workout 7

benderfitness

12 years ago

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Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance.

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor’s visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch.

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury.

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow.

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K.

Have a great night!
Melissa

Protein Pancakes

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)