Monday
I LOVE FILA Sport. Seriously, my honest opinion here. I wish I could be their sports model! Lol!
Chest+HIIT
Decline Pushups x10
Flat bench flatx12 #15DBS
x3
Flat bench DB press 6x12,12(#15 DBS),10,10(#20DBs)6,6,(#45lb plate)
Single arm cable row ES4x12,12 (#5),dropset, dropset (max#10)
Single arm incline press ES 4x12,12 (#12), dropset dropset (max#15)
HIIT:
Incline run/sprint 6mph- 1 min
20 tuck jumps
20 v up situps
100 highknee/jumprope combo
20 jump lunges
20 mountain climbers
x3
Tuesday
Back
Starter: 30 sec x12
Burpees
YTI
Jumping jacks
Pullups under Smith 3x10
T bar row- 15,15 #2.5, 12,12 #5 10,10 #7.5, 15 #2.5 I really wanted to FEEL this and not worry about weight.
Deadlift:
12,12 #85,8,8,8 #95
Back ext with 25# plate 4x12
Single arm row 4x10-12 ES (#20, dropset,drop,drop)
Cable row 4x15 #30
Teacher Workout
Chair toe tap jumps
Duck walks
Back lunge with kick
Burpee walkout jump in
Squat with side kick
Wednesday
Today I completed nearly 200 squats. Oh yes.
Last week I posted a crazy workout from Loving Fit (I did the math... 335 KB swings!) Here is ANOTHER workout from Tatianna! I LOVE THIS GIRL. She keeps me sore.
I used weight with everything.
"Indigo Power Tower"
Part 1
Set your timer as a stop watch. Complete 5 rounds of the following:
- Diagonal Squat & Knee Up – Right Leg – 15 reps
- Double Sliding Lunges – Right Leg – 10 reps ( both lunges counts as 1 rep )
- Diagonal Squat & Knee Up – Left Leg – 15 reps
- Double Sliding Lunges – Left Leg – 10 reps
Part 2
Set your timeras a stop watch. You will do 2 rounds of the following.
- Triple One Leg Jump Up & Triple Kick Back – Right Leg – 10 reps ( that whole thing counts as 1 rep )
- Triple One Leg Jump Up & Triple Kick Back – Left Leg – 10 reps
Part 3
Set your timer for 1 round of 1 minute. You will do the following exercise 3 times 1 minute each. You can take a break in between, trust me you will need it.
- Iso Squat Side Bends
Read more at http://www.lovingfit.com/exercises-workouts/indigo-power-tower-workout/#zgD6EKt8Amcak4bf.99
Teacher Workout
Opposite toe touch with mnt climbers
Squat jumps
Shuffles
Ab rollers
Roundhouse kicks
Thursday
A much needed day of power yoga and Bob Harper abs!
No teacher workout due to bad weather. This Texas town is getting snowed out!
Friday
Got the call this morning that classes were canceled due to snow!! Woo hoo... time to sleep in! I hit the gym later in the day, once the roads got better.
SHOULDERS
Starter:
30 sec burpee
30 sec BOSU plnk
30 sec jumping jacks
x4
Pushpress 4x 10 (20#), 8 (20#), 8 (20#), 10 (20#)
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (25-30#) (PR on 30#!)
x3 rounds
BB behind the back shrugs x10 (35#DBS)
DB should "L" raises (12#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
Saturday
LEGS!!
I used basically the same moves, just in a different way today. I was FEELING IT in my glutes!!
Single Leg Burpees with 10lb DBS 2x10 ES
Squat Series:
After each set, 12 jump squats with 25lb DB.
Low squats 3x12 65#
Regular squats, 5x10 #75
Triset:
Sliding forward and side lunge with a 25lb DB 3x10ES
Split Lunge 3x10 ES 20# DBS
Step up 3x10 ES 20# DBS
Superset:
Glute kickback (focused less on weight, more on squeezing muscle) 3x12ES 70#
Hamstring Curl 3xdropset max #80
Superset:
TRX Single leg squat 2x10ES
Body weight leg combo (kickback, side lift, leg circle) 10 of each ES
Ended with abs!
Sunday
35 minute HIIT
20 minute Yoga/Abs
How have you been working out lately?
Natalie
3 comments:
CHECK OUT YOUR GUN BABY!! Watch out for this gun show, lmfao! ;) You are killer though, seriously! I am trying to do more than just cardio cardio cardio and I have to say weight training makes me feel extra awesome :)
Lol that is so sweet of you to say! I hope to have some bigger "guns" someday ;)
I love weight lifting. I personally can't stand cardio machines and much prefer to get my heart rate up with weights, or plyometrics.
How often do you weight train?? :)
I do cardio every single day! YOWZA I know. I do pilates AT LEAST once a week and then I try to do my little weight lifting sessions at least three times a week :) My guns are locked and loaded baby!
Post a Comment