ADRIANNE HOBBS

  • 3 Days/Week

  • 1 hour/Training Session

  • Get it Done! Let me know how goes.

Day 1: May 14

2024

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WARM UP

Treadmill: 9 minutes total (1 minute each speed)

2.5 Speed

3.0

3.5

4.5

5.5

4.5

Raise to 15 incline

2.5 Speed

3.0

2.5

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Dynamic Stretch

20 walking knee tucks

- 12 push ups

20 front kicks

- 12 push ups

20 side lunges

- 12 push ups

20 reverse lunges

- 12 push ups

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Lifting Routine

Single leg squats: 5/Leg (sit from bench to standing)

Lateral Raises: 8 reps, 15lb dumdbells

front RAISES: 8 reps, 15lb dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

Single Leg Squats: 10ea/Leg

Lateral Raises: 12 reps, 15lb dumdbells

front RAISES: 12 reps, 15lb dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

Single leg squats: 12/Leg (sit from bench to standing)

Lateral Raises: 15 reps, 15lb dumdbells

front RAISES: 15 reps, 15lb dumdbells

Seated shoulder press: 15 Reps w/15 lbs dbs

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Treadmill: 3 minutes (1 minute each speed)

5.0 Speed

6.0

5.0

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Combos w/ bar (15lb plate each side)

Deadlifts: 5 reps

Cleans: 5 reps

Push Press: 5 reps

Bench Press w Dumbbells: 20 reps (10 regular/ 10 w/ rotation), 30lb dbs

Combos w/ bar (25lb plate each side)

Deadlifts: 5 reps

Cleans: 5 reps

Push Press: 5 reps

Bench Press w Dumbbells: 20 reps (10 regular/ 10 w/ rotation), 35lb dbs

Lat Pull Downs: 15 Reps (5 regular grip w/3sec pause at bottom, 10 consecutive), 105 lbs

Combos w/ bar (25lb plate each side)

Deadlifts: 8 reps

Cleans: 8 reps

Push Press: 8 reps

Bench Press w Dumbbells: 20 reps (10 regular/ 10 w/ rotation), 40lb dbs

Lat Pull Downs: 15 Reps (5 underhand grip w/3sec pause at bottom, 10 consecutive), 105 lbs

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Treadmill: 3 minutes (1 minute each speed)

5.5 Speed

6.5

5.5

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Hanging Knee Tucks: 10 reps

Dumbbell ROWs from push up position: 10 Reps, 55lb dbs

Overhead Tricep extensions: 15 Reps, 55lbs dbs

Hanging Knee Tucks: 10 reps

Dumbbell ROWs from push up position: 12 Reps, 55lb dbs

Overhead Tricep extensions: 15 Reps, 55lbs dbs

Hanging Knee Tucks: 15 reps

Dumbbell ROWs from push up position: 16 Reps, 55lb dbs

Overhead Tricep extensions: 15 Reps, 55lbs dbs

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COOL DOWN

Treadmill/ 15 Incline: Half Mile Walk

4.0 speed or better (holding on)

MY JOURNAL

Mindfulness journaling is the act of writing down your thoughts, feelings, and experiences in a non-judgmental way. It's a way to deepen your awareness, and cultivate a sense of inner strength and peace. Focus on being present and grounded in the moment, and observe your thoughts, feelings, and emotions without criticism, guilt or fear.