Check out last weeks workouts here.
Today... I have sworn off cardio. Forever.
Enter... BATTLE ROPES. Seriously. My heart rate was up higher with battle ropes than with any cardio I've done! I paired it with burpees, medicine ball mountain climbers, and BOSU planks.
I did intervals of:
Slam with Jump
Chest press: 4x6 45#weight plate
Bosu pushup (5 right, 5 center, 5 left. Knees)
Chest fly x12 #15
Single arm press 3x10 #15
Single arm cable cross over 3x8 per side #10, 8 #5
Back day. Decent day... same movements, just changed up the order a bit! Focusing less the need to "increase weight" and really trying to maintain proper form and feeeeeel the movement.
30 sec each x4
5x 12,12 (85#), 10,10,10 (95#)
T bar row:
2x15 @ 35#
2x 12 @ add 2.5
2x10 @ add 2.5
2x10 @add 2.5
AMRAP go down back to 35#
Back ext w 25# plate 4x12
Single arm row 4x 7/7 #20,#15 , dropped at end to 5/5 scheme
Cable pullback 4x15, 30-35#
I have been digging Loving Fit lately!! I did another workout by her today, and ended with a bit of extra leg work.
"Beware of Burning Monster"
I also went on a walk with my sister, as you can see!
Yikes!! Today my alarm didn't go off and I woke up 30 minutes late. I still got my yoga in though! Good thing I only had to throw on clothes and go afterwards.
40 minutes of HIIT and 15 minutes of ab work!
Yay for leg day!!
Single leg burpee 3x10 ES
Low squat: 3x12 #65
Regular Squat 5x10 #75
12 Jump squats with 25# after each set
Single leg slide lunge 3x10 ES one #25 DB
BSL: 3x10 ES #20 DBS
Step up 3x10 ES #20 DBS
Glute kickback 3x 8 #95, 6,6, #105
Leg curl: 3xdropset max #85
Single leg squat with TRX 3x10 ES
Leg kickback, circles, and hydrants 3x10 ES
We flex on Sundays.
Shoulders today!! I am so happy I got to see Taylor up here.
Pushpress 4x 10 (20#), 10 (20#), 10 (20#), 10 (20#)
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (25-30#)
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#12)
AMRAP DB bent over reverse flys (#12)
*10 burpees with shoulder press between each grouping
What did you do to work out this week?