Monday
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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
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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 timer
as 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
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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
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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!
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