Monday, February 17, 2014

My Week of Workouts #7

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:
Alternating Ripples
Rope Slam
Slam with Jump
Side Warrior


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

Jumpking Jacks

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" 

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


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#)
x3 rounds

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?


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