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 #15

Monday

BACK DAY!

Warmup

TRX rows:
3x8-10

Deadlift:
2x12 105#, 2x6 110#, 2x4-5 115# 2-3?x2-3 120#

T bar row
2x10-12 65#, 2x8 70# 2x5-6 75# 2-3x3-4? 80#

6-8 Single arm row ES 25#
8 Single arm cable row with pulse ES
x4

Back ext with 25# 2x12

Cable row 2x8-12 40-55#

End with woodchops, abs

Tuesday

25-30 minutes of HIIT battle ropes, mixed with burpees and kettlebell swings!

CHEST

Flat DB press 4x6 TOTAL 50#

Single arm incline press 4x6 20# DB
Single arm cable fly (2 rounds low, 2 rounds high)- 4x10-15 5#
10 pushups on knees or incline x4

Alt cable fly burnout

Wednesday
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

Thursday
75 minutes power yoga

Friday
LEGS. OMG I AM SOOOO SORE. I CAN'T SIT DOWN AND PEE.

I used the 5-4-3-2-1 set method on my squats after reading the latest post from Nia Shanks

54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 45#
2x3-5 front squats 45#

10-20 weighted jump squats between sets

TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#

Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#

1x7 method leg ext
1xdropset leg curl max 90#


Saturday
Shoulders and short conditioning

Pushpress
2x1 55#, 3x3-4 50#, 3x4-5 45#

DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds

DB shrugs x10 (45#plates, then 35# weights)
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
Short conditioning included 7 min on kettlebell swings, snatches, presses, and ab work.

Sunday

Burned a ton of calories according to my Polar with my HIIT and some abs. And my workout was less than an hour!
It was really humid today in TX so maybe thats why.

What have you been doing to workout this week?

Natalie

My Week of Workouts #9

Check out last week's workouts here.

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

My Week of Workouts #5

Still got in my workouts with week! No teacher workouts due to crazy schedules for us all.

Monday

Chest and HIIT

3 rounds of:
1 min incline sprint
-20 box jumps (No box so I did tuck jumps)
-GHD sit ups (No GHD machine so I did V ups)
-100 jump ropes
-20 spilt jumps
-20 mountain climbers

Incline Chest Fly 12x3 #15
Decline Pushups 10x3

DB chest press 3x12 #15, 10 #20, 10 #20
Cable Flys 3x20 @5# ES

Incline Single Arm Chest Press 3x 10 ES 15#
Single arm cable fly 3x10 es 5# ES

Pec Deck 2x12 @30#


Tuesday
Back

MUCH better back day than last week.

Starter:
30 sec x12
Burpees with pushup
YTI
Bosu Plank

Feet on floor pullups under Smith Machine 3x10

T bar row with Barbell 5x12 (increased in weight each time, only reached around 10#)

Deadlift 6x 12,10,8,6,4,4 (increased a bit then had to back down. Only reached around 95#)

Back ext with 25 lb weight plate 4x12

Single arm row 3x10,10,(20#),dropset 7/7 (#20,#15)
Cable row 4x10-12 (kept weight around 35#)


Wednesday

I love Tatianna over at Loving Fit. She reminds me of Zuzka from the Z WOW workouts... she is one tough chicka! I did her "pyramid" workout for legs, and ended with some abs and cardio leg intervals.

Round 1 
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts
•
• 2 Sets of 15 Bag Swings
My time: 3:30

Round 2
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts
•
• 3 sets of 15 Bag Swings
My Time: 4:20

Round 3
• 25 Pick-ups Squats
•
• 25 Balance ball Thrusts
•
• 4 sets of 15 Bag Swings
My Time: 5:53

Round 4
• 30 Pick-up Squats
•
• 30 Balance Ball Thrusts
•
• 5 Sets of 15 Bag Swings
My Time: 7:27

Now you will do 1 bodyweight exercise prior to reversing the workout back up:

• Jump Lunges – 80 reps

Round 5
• 25 Pick-up Squats
•
• 25 Balance Ball Thrusts
•
• 4 Sets of 15 Bag Swings
My Time: 6:42

Round 6 
• 20 Pick-up Squats
•
• 20 Balance Ball Thrusts ( 20 lbs )
•
• 3 sets of 15 Bag Swing
My Time: 4:26

Round 7 
• 15 Pick-up Squats
•
• 15 Balance Ball Thrusts ( 20 lbs )
•
• 2 Sets of 15 Bag Swing
My Time: 3:12


Read more at http://www.lovingfit.com/exercises-workouts/wow-booty-training-pyramid-workout/#eMgziWsffcWAWDwQ.99

Thursday

An hour of power yoga and 15 minute Bob Harper Yoga Abs!

Friday

Legs today instead of Saturday!

Single leg slide+back lunge 2x12 ES 25#
Single leg burpee 2x10 ES w 10#DBS

Squats: 12,10,10,8,8,6,4 (#-55,65,75,85,85,90)

Single leg squat with TRX: 3x10 ES
Split Lunge: 3x10 ES (15#,20#,20#)
Step Up 3x10 ES (same weight)

Glute Kickback 3xES 8,6,4 (#95,105,110)
Leg curl 3x12, dropset dropset max #80
Leg Ext 3x 28 meathod 70#, dropset, droptset max #130

Saturday
Shoulders, same as last week!

Starter:
30 sec burpee with pushup
30 sec BOSU plnk
30 sec weighted jumping jacks
x4

Pushpress 4x 10 (15#), 8 (20#), 8 (20#), 6 (20#)

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (20-25#)
x3 rounds

BB behind the back shrugs x10 (35#DBS)
DB should "L" raises (15#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 between each grouping

Sunday

30 minutes HIIT and 45 minutes Power yoga!

What are you doing to workout?

Natalie