Summer Fitness Challenge

This is not really a challenge, but I am working on my level of fitness this summer and wanted to share what I do… The good, bad, and ugly 🙂

Weight Training:

3 sets of 15 reps for the following exercises

  • Biceps curls (10 lbs)
  • Dumbbell bench press (12.5 lbs)
  • Shoulder press (7.5 lbs)
  • Upright row (20 lbs)
  • Squats (70 lbs)
  • Leg curls (20 lbs)

The weight that I was using was about 20% off my maximum. So light weight more reps; heavy weight less reps. 

The following I did without weights (just body weight):

  • Lunges (90 reps)
  • Calf raises (45 reps)
  • Toe raises (45 reps)

Then I finished up with a core workout (25 reps of the following):

  • Crunches 
  • Side crunches (right & left)
  • Reverse crunches (2 sets)
  • Lemon squeezers
  • V-ups
  • Straight leg crunches

Today I am going to bear the heat and go on a hike out in the gorge to mix it up! Pictures will follow…

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.


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