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 #10

Check out my last week of workouts here.

Monday

My deadlift bruises. Lol

Back day!

Starter:30 sec eachx3 
Burpee
YTI
Mountain Climber
Jumping jacks

Deadlifts: 10x#105, 10x#105, 8x#115, 8x#115, 5-6x#125, 5-6x#125, AMRAP #115

T bar row: 15x# 50x2, 12x#55x2 , 10x#60x2, 8x#65x2, 5-6x#70, 5-6 #75

Back ext with #25 plate 4x12

Single arm row 4x10 ES #20 
Cable pulls 4x#50-55


Tuesday

Today was Chest and Conditioning/HIIT. *knocks on wood* I have been progessing with weights nicely these past two weeks! Today I also flipped tires. So thats always fun.

HIIT:
30 seconds battle ropes, 30 second tire flips x20 = 20 minutes 

Chest:
DB Chest Press 3x6 25# DBS 1x10 20# DBS

On knees pushups 4x15
Chest fly: 2x8 20# DBS 2x12 15# DBS 

Single Arm cable fly: 2x10 15# 1x10 #10
single arm incline DB press: 3x6-8 20# DB

Cable flies: 3x10,6,5 10# ES total 20# 

Wednesday

My wanna be abs. One day!


I did a variation of a Loving Fit workout. Mine looked like this:

20 pass under jump lunge with 20# DB
20 body weight jump lunges
40 DB swings with 20# DB
20 feet on chair hip thrust 20# DB
x3

10 ROUNDS TOTAL
Start and end with (for 2 total rounds): 
12 DBplie squat 20#
12 DBplie squat jump 20#
12 DBregular squat 40#
12 DB squat jump 20#

(8 total rounds in between)
6 side lunges ES 20# DB
6 step ups ES 20# DB
12 jump squat 20# DB 

Thursday
Some power yoga with Bob Harper yoga abs!

Friday
LEGS! Better than last week, I think.

Front squat: 5x10 #45 (bar only. Working on mastering form)
Back squat: 5x6 #85,4 #95, 5 #95, 4 #95, 7 #85 
12 jump squat with 25# DB between sets 

Bulgerian Split Squat: 3x10 ES with 50# TOTAL DB
10 back lunge ES: 3x10 25# TOTAL DB
10 side lunge ES:3x10 25# TOTAL DB

TRX Single leg squat: 3x10 ES
Down the rack dropset leg curl: 3x max 85#

Leg ext down rack dropset/BURNOUT: 1xmax #145 

Saturday


Shoulders:

Push press: 1x3 rep at 25#!! 4x10 #20

DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls (35-40#)
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 x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with shoulder press/pushup between each grouping

Sunday
Same HIIT as last week and some power yoga!

What have you been doing 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