Football Field Workout

Just in time for summer, here is a workout that you can take outside.

I have been posting about doing field workouts in my week of workouts posts! Here is an example of one.

 

Do you like to workout outside?

 

Natalie

Week Of Workouts #21

Check out the last Week Of Workouts here.

As you guys know from Monday's post, I recently started Jonnie Candito's 6 Week Strength Program. So basically I am following his workouts and adding in some cardio, yoga, and bodyweight training on days that I am not scheduled to lift.

Monday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#

Optional movements:
Back lunge to kickback 30# 12 ESx3
Regular, Narrow, Wide (each 1x) x 8 Leg press 300#
Leg ext 115# 3x10

My legs have grown so much.

Tuesday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row 75#: 8 repsx3
Lateral fly 15# DB 8 repsx3

Ended with 10 minutes battle ropes

Wednesday

A circuit from Loving Fit:

2 way squat jump ES
side lunge ES
35 secondsx25

10 side lunges ES x3 20#
15 squats 20# x3

DB swings 20# 2x15
Single leg squats (holding on to wall): 2x10 ES

20 each buttkickback, side raise, circles ES

Walking lunges

Ab work



Thursday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8

TRX pull ups: 12,12,10,8
T bar row: 1x10 75#, 2x8 77.5#
Chest fly single arm: 3x8 ES 10#

Ended with treadmill sprints and double unders.

Friday
Squat warmup, then 4x6 85#

Deadlift (forgot warmup) 2x6 115#

Optional movements:

Bulgarian lunges 3x10 ES 50# total
back ext 10# 3x10

Leg ext: 3x8-10, 115#,120,120

Saturday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press 2x12 15# DBS, 10,8 20# DBS

smith bar pull ups: 12,12,10,8
leaning shoulder raise: 3x10 ES 15#
Chest fly single arm: 3x8 ES 10#

Ended with treadmill sprints and double unders.

Sunday
Today was a bit of a rest day, I did 20 minutes of yoga and went on a 20-25 minute walk. I also had rehearsals (Im in a musical!) that involved some light dancing.

My Week of Workouts #11

Check out my last week of workouts here.

Monday
Back day! Scaled back on the deadlifts to get correct form. Had both the guy trainers at my gym spotting me... said as I lift for the first pull my lower back slightly arches and straightens out again. I need to focus on keeping my chest UP! So lighter weight it is.

Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers

Reverse push up (aka assisted pull ups) 3x10

Deadlift:
3x8 @ 115, tried a few at 125#, scaled back to 105# for last 2 sets for AMRAP

T bar row:
1x15 55#, 2x7-8 65#, 2x4-5 #75, 1x AMRAP #65, 1x AMRAP #55

Back ext w weight plate 25# 4x12

Single arm row 4x10 20# DB
Cable pull, max at 4-5 reps 60-65#

Abs with TRX

Tuesday

Chest day! Hey hey heeeey!

Some HIIT with battle ropes and tire flips to start me out...

Chest press: 4x6 25# DBS (50# total)

Double Arm Cable fly (I did a few single flies at the end): 4x8-12 5# EACH SIDE
Single arm DB Press: 4x5-6 20# DB
Pushups till failure 4 sets(some elevated, some on knees)

Ended with cable fly burnout !

Wednesday
A bit of a mashup of some Loving Fit Workouts!

20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
x3

12 plie hops 20#
12 plie squats 20#
x3

12 squat hops 20#
12 DB squats 40#
x3

35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds

Thursday
I knew I was going to do a boxing class Friday so I did a 20 minute HIIT workout, and then 45 minutes of power yoga focused on stretching to hips.

Friday

I enjoyed a free boxing class at Title Boxing near my house! Ive mentioned before that my first time doing the class was a great experience... It was also one of the hardest workouts I had done! 

This time I felt much stronger than last (Ive gained weight and muscle) and it wasn't as hard. I still worked hard and was sore! 

Saturday

I was at my grandmothers house for her birthday. I had an AWESOME leg day at the Anytime Fitness by her house. My wonderful cousin Bailey tagged along (lol she didnt workout!) and graciously videoed me.

10 Single leg burpees ES

Back squats 3x10 75#

Zurcher squats 3x10 75#

Back squats 2x10 80# 

Front squats 2x5 45#

SS with 12 jump squats 25# DB 

Bulgerian Split Squat 3x10 ES 50# TOTAL DB

Single leg assisted squat 3x10 ES

Side lunge 2x12-10 ES 25# DB

Back lunge 2x12-10 es 25# DB

Single leg leg press: 3 sets AMRAP 30#

Sunday

YIKES. SHOULDER DAY! I was still sore from bboxing in my shoulders. But I know the difference between needing rest and just being sore. 

This gym had bars with permanent weights on them, 30#-70#. So I used them for my push press instead of DBs.

Bar push press 4x9-10 40# 

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30-35#
x3 rounds

BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x10 (35#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with shoulder press/pushup between each grouping

What have you been doing to workout?

Natalie

Battle Of The Ropes Workout

I have had an obsession with battle ropes lately. 

I don't exactly like cardio, per say. This is why I am a huge fan of HIIT and Plyometric workouts that can burn calories, get my heart rate up, and be done in a SUPER short amount of time!

Enter: BATTLE ROPES. Not only does it work the entire body, but it get's up my heart rate higher than any other cardio could do. Jeeze.

This is a sample of some workouts I have done using battle ropes.

Remember to keep your core tight throughout the whole workout to engage your abs.

If you have any questions about the workout, feel free to ask. Otherwise the graphic above explains it pretty well, and the movements can be found online.

Have you ever used battle ropes?
Do you like cardio?

Natalie