Week 4; Exercise 1

 Happy Tuesday!

Today, I did a mix of many different exercises. First I biked for 8 km from school to the gym. Then I had a workout which targeted the back muscles, chest, and core. I had a good time. Here is the workout at the gym:

Exercise 1 = David Goggin's "Nickels and Dimes" (a warm up consisting of 5 pull ups followed by 10 push ups--hence nickel's and dimes): 5 sets; on the 2 last sets I was only able to complete 3 pull ups maintaining proper form.

Exercise 2 = 3 sets of explosive pushups (8 reps)

Exercise 3 = 1 set of bench press: 135lbs; 10 reps

Exercise 4 = Lat pull down: 3 sets; 6 reps; 115lbs

Exercise 5 = Core circuit: 3 sets; starting off with sliding kettlebell while in a push up position (core stability) for 15 reps; second is 10 reps of hanging knee raises; and last is 10 reps of ab rollers on the knees (the last set I was only able to complete 5 reps without collapsing).

Here are the YouTube links for some footage:

https://www.youtube.com/shorts/FGQVCn9cgA4 

https://www.youtube.com/shorts/pCP4no8CCQQ

Have a great day!



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