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