Monday
BACK
Like last week, I looked up some tips on proper form. Today, it was for deadlift. I corrected myself and got up to my PR, which I have been trying to hit since I last reached it!!
I also deadlifted BAREFOOT today.
Starter:
30 sec each x3
Burpees
YTI
Jumping Jacks
Mountain Climbers
Deadlift:
2x10 105#, 2x8 115#, 2x5-6 125# (My PR weight!), 1x10 115#
T bar row:
2x15 @ 50#
2x 12 @ add 2.5
2x10 @ add 2.5
AMRAP go down back to 45#
Back ext w 25# plate 4x12
Single arm row 4x#20
Cable pullback 4x8-12 #40 #45 #50 #50
Tuesday
Battle Ropes + Chest
I've been LOVING battle ropes!! I used a format similar to the workout I just published.
Chest:
DB Chest Press, 3 reps @ 25# DBS (This was a previous PR I have been working on getting to again!!)
Chest Press w 45# plate 4x8
Bosu pushup on knees 4x15
Flat chest fly 4x12
Incline single arm DB press 4x10 15#
Single arm cable cross 4x10 10#
Wednesday
Yes for another Loving Fit WORKOUT!!
I did workout a few weeks ago. I improved my times and even added an extra round!
Round 1
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts
•
• 2 Sets of 15 Bag Swings
My time: 2:48
Round 2
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts
•
• 3 sets of 15 Bag Swings
My Time: 3:36
Round 3
• 25 Pick-ups Squats
•
• 25 Balance ball Thrusts
•
• 4 sets of 15 Bag Swings
My Time: 5:05
Round 4
• 30 Pick-up Squats
•
• 30 Balance Ball Thrusts
•
• 5 Sets of 15 Bag Swings
My Time: 6:35
Now you will do 1 bodyweight exercise prior to reversing the workout back up:
- Jump Lunges – 80 reps, half with 10# DBS @ 2:17
Round5
I added another round of "30" before reversing!! 6:40
Round 6
• 25 Pick-up Squats
•
• 25 Balance Ball Thrusts
•
• 4 Sets of 15 Bag Swings
My Time: 5:24
Round 7
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts ( 20 lbs )
•
• 3 sets of 15 Bag Swing
My Time: 4:23
Round 8
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts ( 20 lbs )
•
• 2 Sets of 15 Bag Swing
My Time: 2:54
I ended with 80 more lunge jumps, half with 10# DBS @2:55
Read more at http://www.lovingfit.com/exercises-workouts/wow-booty-training-pyramid-workout/#eMgziWsffcWAWDwQ.99
Thursday
Hour of PowerYoga, ended with abs and foam rolling
Friday
Leg day. Not as great as I would like, I felt like my form was faltering on my squats today as I varied my weights. No worries though! It was still a good workout, and I know what to work on in the future.
Single leg burpee 10 ES
Front Squats: 5x 10 (50#), 9 (55#), 8 (55#), 6-8 (60#), 6-8 (60#)
12 jump squats between sets 25# DB
Back Squat: 5x 6-8 (85#), 6-8 (85#), 8 (75#), 8 (75#), 8 (75#)
12 jump squat between set 25# DB
Foot elevated split lunge 3x10 ES 25#DBS (total 50#)
Single Leg TRX Squat: 3x10 ES
Back Lunge: 2x10 ES 25#
Side Lunge : 2X10 ES 25#
Leg kickback, circle, hydrant: 2X20 EACH ES
Leg curl dropsetx2 max 80#
Saturday
Very nice shoulder day! I got two sets of one rep on those 25# DBS for push press again!
Warm up with Burpees, jumping jacks
Push press: 2x1 rep at 25#!! 4x10 #20
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (20-35#) New record!
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/pushup between each grouping
Sunday
I did each of these movements for 30 seconds, followed by 30 seconds of butt kicks, to total 30 minutes of HIIT.
I ended with some yoga!
How have you been working out lately?
Natalie
No comments:
Post a Comment