The Workout Of The Day Challenge

Biceps – Shoulders Exercise Coupled With Kettlebells And Running

Today I formally started my 30 day challenge and ran 1.5 miles. It was HOT today, so I kept stopping, which severely brought my time down from what it usually is. Tomorrow I’m planning on getting up early so I can run when it’s still cool.

Before I went running, I had almond butter (6g of protein!), half a banana, and whole grain toast. Delicious!

On my run I almost got hit in the face by a large black caterpillar, and I couldn’t help but take a picture of it.

One of the reasons why I enjoy running outside, is getting to see all the wildlife. I enjoy it a lot more than running on the treadmill, and I find I can go longer running outside.

For my arms, I worked out with my Kettlebell, with squats, cleans, planks, and swings!

Terry’s Workout of the Day

Biceps – Shoulders and Ab Exercise Routine

Biceps:

Standing straight bar curls 4 x 12

Spider Curls 4 x 15

Seated Alternating Dumb bell curls 4x 10

Rope Hammer Curls 4 x 15

Concentration curls 2x 15 then 2 drop sets

Shoulders_

Shoulders

Barbell Military Press 4 x 12

Upright Rows 4 x 12

Side Lateral Raises 4 x 12-15

Bent Over Rear Delt Raises 4 x 12

Front Lateral Raises 4 x 12

Shrugs 6 x 20

Abs –
Legups
4 Sets to Failure

Russian Twists and Jacknifes with 16lb Medicine Ball
4 Sets 30 Seconds Each
NO REST in between (Good Luck) 😉

The above is what my dad did yesterday to workout, which is a lot more than what I’ve done!