Workout and Word of the Day #48

Hello My Dear Darling Friends!

I hope you are having a wonderful first week of April!  My energy was on the lower end and yesterday I felt pretty worn out.  I made it a point to do a little extra selfcare with foam rolling and rolling out the sore spots with my lacrosse ball.  Thankfully it made a difference and this morning I felt a little better.

I know that my sore back is from being more sedentary since I have been coding and studying a lot lately.  I just need to make it a point to remove my booty from my chair and move my bones around more 😉 Being sedentary sure is rough on the body and I am thankful that I have established a good workout routine!

Today’s Workout is: Shoulders & Biceps

Tri-set | 4 sets

  • 10 front rotating shoulder press
  • 10 reverse grip shoulder press
  • 10 shoulder presses
  • 30 seconds medicine ball squats with overhead presses

Complex Set | Lateral Raises |3 sets

  • 5 reps… heaviest weight
  • 5 reps… lighter weight
  • 5 reps…lightest weight
  • 30 seconds high knee sprints

Super Set | 3 sets

  • 10 single arm DB rear delt raise (both arms)
  • 10 DB Diamond front raise

Burnout Complex | 3 sets

  • 10 wide bicep curls
  • 10 front bicep curls
  • 10 hammer curls
  • 40 jumping jacks

Shoulder Burn-out | 2 sets | 25 lb dumbbells

  • 10 Rotating Military presses

*After this workout I did 30 minutes of incline walking on the treadmill


Today’s Word of the Day is:

semantic– adjective

  1. Relating to meaning in language or logic.

Thanks for joining me for another workout and word of the Day!  This week has been a little rough energy wise between having my period (sorry if that’s TMI) and doing my 9-day hydration experiment (it ends on Sunday!) I am doing some research and am thinking of trying some new dietary adjustments starting next Monday.  I am planning on going back to Intermittent Fasting for awhile!  Do you have any IF tips and tricks?!?!  If so, leave a comment below!

❤ Alana

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