Monday
Yay for back day!
Started out with burpees, YTI, down dog abs, jumping jacks
Low bar reverse push ups with Smith bar: 3x8
Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#
Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#
Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12
abs!! with woodchops!
Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 side chair step ups ES 10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5
4 rounds 35 each
2 way leg hop
side lunge and twist
Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.
Some ab progress since Counting Macros.
Thursday
25 minutes HIIT Battle Ropes
CHEST!
DB chest press 4x6 25#DBS TOTAL 50#
Single arm cable fly ES 4x10 5#
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10
Alt cable single arm cable fly burnout x2-3 5# ES
Friday
LEGZZZ
Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)
BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20
Single leg deadlift ES 3x
Saturday
Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Ended with ab work/woodchops 15#
Sunday
30-35 minutes of HIIT.
Some ab work and yoga after wards.
How did you workout this week?
Natalie
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