Gym Rat Report: Week 9

via Pinterest

Sorry I missed a post last week, but things got a little crazy on Friday. I ended up going in for a followup knee surgery to repair a medial meniscus tear and small tear in my repaired ACL. I am looking at a 3 month recovery window. Hopefully this is it finally.

Since my leg is useless, I am sharing a core workout this week! I also joined up for Weight Watchers online. As I am dealing with a lot of sedentary time over the next three months, I wanted to be on top of logging my food. I also want to try to keep up with any core workouts I am capable of.

Killer Core Workout
1. Slam Ball (4sets of 50) Taking a 6-8 lb medicine ball lift the ball in both hands over your head and slam into the ground. Have your body follow the motion and catch it on its first bounce upward. Then repeat.
2. Double Crunch (4 sets of 40) Lay flat on your back with knees straight. Pull your knees into your cheats while lifting your upper body into the crunch position. Return to starting position and repeat.
3. Plank (4 sets of 60 seconds) In a push up position, hold for 60 seconds. Rest and repeat.
4. Russian Twist (4 sets of 60 seconds) Sitting upwards, bend your knees and put a 10 lb medicine ball in your hands. Twist holding the ball from hip to hip while keeping bent knees elevated, remaining in a seated position.
5. Power Squat (4 sets of 30) Start in a standing position. Jump out to feet shoulder width apart and bend into a squat. Jump back to starting position and repeat.
6. Power Jump (4 sets of 30) Standing on a small aerobic step, jump outwards off step to shoulder distance apart and then back to starting position. Repeat.
7. Pullover (4 sets of 20) Laying down on a weight bench hold a 20 lb dumbbell in both hands over your head. Lower it back and lift over your head. Repeat.
8. Push ups (4 sets of 20). Starting in plank position with feet shoulder width apart, lower torso towards ground and press away while keeping back flat. Repeat.
9. Inchworms (4 sets of 60 seconds). Starting in pike position with hands and feet on the ground, walk forward with hands until in a plank position, then move feet forward until returned to pike position. Continue for one minute, rest and then repeat.
10. Wall Ball (4 sets of 20). Place medicine ball over head (10-20 lbs). Jumping upwards toss the ball against the wall. Catch and repeat.
11. Wood chop (4 sets of 20). Using the cable machine, set the cable arm to the lowest position. Then with feet shoulder width apart, hold handle with both hands and twist in an upward motion. Repeat on both sides.
12. Full Body Stretch. Stretch it all out and relax!