Monday
Conditioning/Chest
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:
Alternating Ripples
Rope Slam
Slam with Jump
Side Warrior
Snakes
Shuffles
Claps
Circles
Chest:
Chest press: 4x6 45#weight plate
Bosu pushup (5 right, 5 center, 5 left. Knees)
Chest fly x12 #15
x3
Single arm press 3x10 #15
Single arm cable cross over 3x8 per side #10, 8 #5
Tuesday
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.
Starter:
30 sec each x4
Burpees
YTI
Jumpking Jacks
Deadlift:
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#
Wednesday
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"
Part 1
Set your timer
for 2 intervals of 35 seconds each, for the total of 14 rounds. Or you can set your timer for 1 interval of 35 seconds and 28 round it’s up to you.
There is 2 exercises in part one, you will switch sides after completing both exercises on one side, so you will end up doing 7 rounds per side. First exercise is max effort, second exercise is recovery. This is how the workout out will go:
- Two Way Jump-Up – Right Leg
- Twisted Side Lunge – Right Leg
- Two Way Jump-Up – Left Leg
- Twisted Side Lunge – Left Leg
Part 2
Set your timer for 2 intervals of 35 seconds each, for the total of 7 rounds. Or one interval of 35 seconds and 14 rounds.
There is two exercises and absolutely no break, so push at your max. I had 35 lbs in my sandbag. ( you can also use a kettlebell, dumbbell, or your own bodyweight, or you can also substitute the second exercise for a Bridge ).
You will go through both exercises for the total of 7 rounds.
- Three Pulses Squat & Two Side Bends
- Sandbag Swing
Part 3
Set your timer as a stopwatch. Complete 50 reps of the following combo:
- Three Jump Lunges & Kick Up & Side Lunge Kick-Up ( that whole thing counts as one rep )
My time was 12:08 min
Read more at http://www.lovingfit.com/exercises-workouts/beware-of-burning-monster-workout/#9ht2zjYPkO4ZuLtH.99
I also went on a walk with my sister, as you can see!
Thursday
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.
Friday
40 minutes of HIIT and 15 minutes of ab work!
Saturday
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
Sunday
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#)
x3 rounds
BB behind the back shrugs x10 (40#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
What did you do to work out this week?
Natalie
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