45-minute total workout length including 30-minutes cardiovascular and 15-minutes life fitness machines and stretching at Planet Fitness.
Sunday, November 1, 2015, I was pressed for time because the wife had a consultation at 2 and I didn’t leave for the gym until 12.50 PM ET so I had approximately 45-minutes from the time I entered the gym until the time I had to exit. This week is cardio and core because I alternate weight training 1-week and cardio/core the following week and that seems to help with my recovery at 45. So the workout consisted of 30-minutes of cardio on the life fitness elliptical machine and I followed that up with 2 set of machine exercise since this is my off week (from weights). Afterward, I stretched for 1 set including one set of 50-pushups.
Life Fitness Cardio
30-minutes elliptical at level 12
Life Fitness Exercise Machines
2 sets Life Fitness Leg Press: 50 reps X 150lbs
Superset Leg extension + Leg curl
2 sets Life Fitness Leg Extension: 150 X 20
2 set Life Fitness Leg curl: 70 X 10
Stretching & Core Exercises
The sequencing of the stretching exercise took place in the following order with all stretching held for 10-20 seconds prior to release.
Only 1 set of the following stretching and core exercises was performed.
Sit with knees bent, soles of feet together.
Slowly let your knees drop to floor.
Grasp ankles with hands and lean forward from the hips.
Knees to Chest Stretch
Lie on back.
Lift involved leg to chest and grasp knee with opposite hand.
Gently pull your leg across chest to opposite shoulder while rotating leg inward until a stretch is felt deep in the buttocks.
Chest Shoulder Stretch
Bring arm across in front of body as shown.
Hold elbow with opposite arm.
Gently pull across chest until a stretch is felt in the back of shoulder.
Repeat with other arm
Stand facing wall, hands on wall.
Step forward with foot of uninvolved leg, leaning hips toward wall.
Keep rear leg straight with heel on floor.
Standing Quad Stretch
Stand on un-involved leg, using table or chair for balance.
Bend knee of involved leg.
Grasp with hand and gently pull up toward buttocks.
Hold and repeat.
Trunk Rotation Stretch
Lie on side with hips and knees bent at 90 degrees.
Place arms out in front, palms together.
Slowly lift top arm up and gently lower to floor.
Try to get upper arm, forearm, and hand on floor.
Keep knees on floor.
Return arm back to start position.
Repeat stretch on other side.
Crunches 50 repetitions
Lie on back with knees bent, and hands clasped behind neck.
Raise shoulders up until they clear the floor and return to start position.
Push ups 50 repetitions
Begin lying on floor, as shown.
Push up, extending to straight elbows.
Maintain a straight back.
Continue by arching upper back.
Lower to floor and repeat.
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