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Today's was mostly an upper-body workout: my hip pain from Sunday was gone when I woke up this morning, but I didn't want to take (too many) chances.
Cardio, 20 minutes plus two cooldown, top heart rate 153 (and up around 145+ for a good while)
Chest press, 60 pounds, 10; 50 pounds, 10
Biceps curl, 10 pounds each hand, 3 sets of 20
Balance ~fly, 50 pounds, 2 sets of 15
Cross-body pull for rotator cuff, 20 pounds, 12 with the right arm
Calf raise, 40 pounds, 3 sets of 15 (this is half my usual weight on this machine)
Balance lateral raise, 2.5 pounds each hand, two sets of 15, walking in place for second set
Stretches
I skipped the mat work because the crunches possibly, and the back arches certainly, might strain the hip--the arches put weight on the thighs.
Cardio, 20 minutes plus two cooldown, top heart rate 153 (and up around 145+ for a good while)
Chest press, 60 pounds, 10; 50 pounds, 10
Biceps curl, 10 pounds each hand, 3 sets of 20
Balance ~fly, 50 pounds, 2 sets of 15
Cross-body pull for rotator cuff, 20 pounds, 12 with the right arm
Calf raise, 40 pounds, 3 sets of 15 (this is half my usual weight on this machine)
Balance lateral raise, 2.5 pounds each hand, two sets of 15, walking in place for second set
Stretches
I skipped the mat work because the crunches possibly, and the back arches certainly, might strain the hip--the arches put weight on the thighs.