Check out last week's workouts here.
15 minutes HIIT+50 minutes Power Yoga+15 minutes abs
25 on,5 off x30
KB swing and jump
THIS Yoga Video
Ab was the same time pattern as HIIT and included moves like:
Side bicycle, side plank dips, elevated knee tucks, KB side to side, roll ups, leg drops, ext
This is a BEFORE AND AFTER picture I posted on Facebook.
Left: Feb 2014
Right: Nov 2013
Back day! I was pretty happy today. I have not been able to lift my PR weight again but at least today I felt much stronger in my deadlifts and added another #10 to what I have been working with.
I also found out my gym's barbell weighs #45 and not #35, so I actually have been lifting more than I had previously thought! Here are the weights, including the adjustment with the barbell.
30 sec eachx3
Deadlifts: 10x#105, 10x#105, 8x#115, 8x#115, 10x#105, 10x#95
T bar row: 15x#2.5 weight platex2, 12x#5 weight platex2, 10x#7.5 platex2, reverse back down x1 time each
Back ext with #25 plate 4x12
Single arm row 3x10 ES #20
Cable pulls 3x12 #35
Ended with ab work
I did the same leg workout from Loving Fit as I did last week! I ended with a round of lunge sliders, squats, and leg kickback, hyrdrants, and circles.
"Beware of Burning Monster"
Heck yeah!! Battle ropes AGAIN. Love this. I did 20 minutes of battle ropes and then some chest work.
Chest press flat #45 plate : 4x8
Bosu pushup on knees: 4x15
DB flat fly : 4x12 #15 DBS
Single arm incline DB press 4x10 ES #15 DB
Single arm cable pull ES 4x10 #10
I spent the night before looking up some more information on proper squat form, as I have been having difficulty with the move. Turns out, I wasn't quite doing it right. I was bending to far back at the hips, and my stance was all off.
Luckily, I fixed this, and leg day was better than ever! I also tried out front squats!!
Single leg burpee: 2x10 ES
Front Squat: 5x10 @ 45#-50#
Regular back squat: 5x10 @ 85#
Foot elevated split squat: 3x10 ES #25 DBS
Single leg TRX squat 3x10 ES
Slide forward and back lunges 3x10 ES
Donkey kick, leg circle combo 3x20 each ES
Dropset leg curl x3
Drop set leg ext x3
I PUSH PRESSED THE 25# DBS TODAY. I have been working on this for weeks!
Warm up with Burpees, jumping jacks
Push press: 1 rep at 25#!! 4x10 #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
HIIT and power yoga!
For above, it is 30 sec of each movement. Do the whole circuit x3, totaling 30 minutes.
How have you been working out?
Have you had to correct your form in anything?