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

My Week Of Workouts #22

Check out last weeks workouts here.

Monday
Back squats 85# MR10 (I completed all 10)
5x3 85#
Deadlift variation (I chose snatch grip. OMG so not doing these again.) 3x8 105#

Optional work:
Back lunge to kick back 3x12 ES 30#
Single leg DL 3x10 ES 30#

Walking lunges with 30# total

Leg curl 3x10 50#

Tuesday

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Assisted pull ups (I used a chair): 10,8,6

Single arm chest flies ES: 3x10 10# SS with 10 incline pushups
Tbar row: 1x10 75#, 3x8 80#

Ended with ab work



Wednesday
2 way jump squat 35 sec
side lunge 35 sec
x28 total rounds
(as found on Loving Fit)

3 rounds
10 side lung 20# ES
10 jump lunge 20#

2 rounds:
10 single leg assisted squat ES
10 jump hops

1 round:
10 BSL ES 20#
10 Step ups ES

Thursday
CAN I JUST TAKE A MOMENT TO SAY THAT I CAN NOT WALK. WOW.

Squat:
MR 90# (11 reps)
10x3 80#

Deadlift: (after having problems with snatch grip, I tried pause deadlifts.)
3x8 85#

Front squat:
1x5 45# 3x3 65#

BSL 50# TOTAL 3x10 ES

Friday

30 minutes of yoga in the AM

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#

Single arm chest flies ES: 3x10 (high, mid, low) 10#/10#/5#
Tbar row: 1x12 70#, 1x10 85# 2x8 90#?
Saturday
I met up with my friend John this morning and he put me through hell.

Let me tell you a bit about John... besides the fact he's totally sweet and awesome, he is a great trainer! He actually came to me a little over a year ago wanting to gain muscle, so I guess we kind of help each other out training wise !



At the football field:

1 Suicide
Spiderman crawl down
Monkey crawl back
Burpees ALL THE WAY DOWN THE FIELD

Sunday
I don't know why I love to torture myself. Lol! I met up with John and another friend again, for another suicide, monkey crawls and spider crawls. This time we also did bear crawls and high knees.

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#

What did you do to work out?

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