Sunday, February 2, 2014

My Week of Workouts #5

Still got in my workouts with week! No teacher workouts due to crazy schedules for us all.

Monday

Chest and HIIT

3 rounds of:
1 min incline sprint
-20 box jumps (No box so I did tuck jumps)
-GHD sit ups (No GHD machine so I did V ups)
-100 jump ropes
-20 spilt jumps
-20 mountain climbers

Incline Chest Fly 12x3 #15
Decline Pushups 10x3

DB chest press 3x12 #15, 10 #20, 10 #20
Cable Flys 3x20 @5# ES

Incline Single Arm Chest Press 3x 10 ES 15#
Single arm cable fly 3x10 es 5# ES

Pec Deck 2x12 @30#


Tuesday
Back

MUCH better back day than last week.

Starter:
30 sec x12
Burpees with pushup
YTI
Bosu Plank

Feet on floor pullups under Smith Machine 3x10

T bar row with Barbell 5x12 (increased in weight each time, only reached around 10#)

Deadlift 6x 12,10,8,6,4,4 (increased a bit then had to back down. Only reached around 95#)

Back ext with 25 lb weight plate 4x12

Single arm row 3x10,10,(20#),dropset 7/7 (#20,#15)
Cable row 4x10-12 (kept weight around 35#)


Wednesday

I love Tatianna over at Loving Fit. She reminds me of Zuzka from the Z WOW workouts... she is one tough chicka! I did her "pyramid" workout for legs, and ended with some abs and cardio leg intervals.

Round 1 
• 15 Pick-up Squats

• 15 Balance Ball Thrusts

• 2 Sets of 15 Bag Swings
My time: 3:30

Round 2
• 20 Pick-up Squats

• 20 Balance Ball Thrusts

• 3 sets of 15 Bag Swings
My Time: 4:20

Round 3
• 25 Pick-ups Squats

• 25 Balance ball Thrusts

• 4 sets of 15 Bag Swings
My Time: 5:53

Round 4
• 30 Pick-up Squats

• 30 Balance Ball Thrusts

• 5 Sets of 15 Bag Swings
My Time: 7:27

Now you will do 1 bodyweight exercise prior to reversing the workout back up:
  • Jump Lunges – 80 reps

Round 5
• 25 Pick-up Squats

• 25 Balance Ball Thrusts

• 4 Sets of 15 Bag Swings
My Time: 6:42

Round 6 
• 20 Pick-up Squats

• 20 Balance Ball Thrusts ( 20 lbs )

• 3 sets of 15 Bag Swing
My Time: 4:26

Round 7 
• 15 Pick-up Squats

• 15 Balance Ball Thrusts ( 20 lbs )

• 2 Sets of 15 Bag Swing
My Time: 3:12


Read more at http://www.lovingfit.com/exercises-workouts/wow-booty-training-pyramid-workout/#eMgziWsffcWAWDwQ.99

Thursday

An hour of power yoga and 15 minute Bob Harper Yoga Abs!

Friday

Legs today instead of Saturday!

Single leg slide+back lunge 2x12 ES 25#
Single leg burpee 2x10 ES w 10#DBS

Squats: 12,10,10,8,8,6,4 (#-55,65,75,85,85,90)

Single leg squat with TRX: 3x10 ES
Split Lunge: 3x10 ES (15#,20#,20#)
Step Up 3x10 ES (same weight)

Glute Kickback 3xES 8,6,4 (#95,105,110)
Leg curl 3x12, dropset dropset max #80
Leg Ext 3x 28 meathod 70#, dropset, droptset max #130

Saturday
Shoulders, same as last week!

Starter:
30 sec burpee with pushup

30 sec BOSU plnk
30 sec weighted jumping jacks
x4

Pushpress 4x 10 (15#), 8 (20#), 8 (20#), 6 (20#)

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (20-25#)
x3 rounds

BB behind the back shrugs x10 (35#DBS)
DB should "L" raises (15#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 


*10 burpees with shoulder press between each grouping

Sunday

30 minutes HIIT and 45 minutes Power yoga!

What are you doing to workout?

Natalie

3 comments:

GiGi Eats Celebrities said...

Yee Haw! Nice work lady :) Working out makes me so happy - wait, I think it makes EVERYONE happy - THANK YOU ENDORPHINS!!!

I am cardioing it up every day and I am doing pilates and my weights that I told myself I have to do, everyday to every other day - YES! They make me feel PHENOMENAL... And like a buff chicken ;)

Natalie Wester said...

I love pilates as well as weights! Not so much a cardio fan. I LOVE HIIT so I can get it done quick and work up a sweat. Never will I be a treadmill junkie! ;)

I couldn't imagine going a day without doing SOMETHING exercise wise. It keeps me sane... it's my "me" time.

By the way, have you watched Blogilates/ POP Pilates? I LOVE Cassey and her workouts!

Heather McClees said...

Hi there Natalie! Love these workouts. I'm a huge fan of Bob's Yoga DVD! He's awesome and it's much better than the Jillian Michaels one. Send me over your list of your favorite yoga DVD's. I'd love to check them out! I like Kathryn Budig's yoga DVD too! Have a great day:)

VGN