Workout of the Day #8
I did this workout outside yesterday and it was amazing. Complete the amount of reps prescribed after each exercise. No rest between exercises. Just go as quickly as you can for 3 rounds. Knees to Elbows (hanging from a pullup bar) x 30
Tire jumps (24") x 30
Tricep dips x 30
Run 400m
Incline pushups (on tire) x 30
Tire flips x 5
Mountain Climbers x 50
Hand release jump over park bench burpees x 20
Overhead walking lunges (12 lbs med-ball) x 50 (25 forward lunges, then 25 reverse lunges)
Workout of the Day #7
My roommates and I will be completing this workout today. You can do this workout as an at-home exercise. All you really need is a chair to step up on. This is a circuit workout, so you can do a minute of each exercise with 20 seconds rest in-between exercises. Complete 3 rounds of this circuit, resting 1 minute in-between each round.
Step Ups (option: add weight)
Leg Scissors
V-Ups (option: add med-ball for weight)
Mountain Climbers
Squats with Knee to Opposite Elbow
Alternating Side Kicks
Jump Squats
Lower body strength workout. Complete three rounds of the six exercises listed. Adjust weights to make the last rep in each exercise difficult. Alternate the side lunges and complete 15 reps on the right leg, then 15 reps on the left leg for the step ups and SLDL (single leg dead lift).
EXERCISE REPS WEIGHT
Alternating side lunges 15 20 lbs in each hand
Step ups 15 12 lbs in each hand
SLDL 15 25 lb kettle bell
Squats 10 95 lbs
Physioball hamstring curls 20
Calf raises Until failure
Workout of the Day #5
This circuit workout is three rounds. Complete each exercise for one minute with twenty seconds rest in between exercises. Rest two minutes in between each round. The kettle bell (KB) swings are single arm. Increase intensity by going straight from one minute of KB swings with the right arm to KB swings with the left arm (no resting). Do the same for kettle bell clean and press. Change the weights to fit your ability. I made this workout today and completed it with the weights below.
EXERCISES
|
WEIGHT
|
KB Swings
|
25 lbs.
|
Alternating Side Lunges
|
25 lbs.
|
KB Clean and Press
|
25 lbs.
|
Squats
|
25 lbs.
|
Tire Jumps
|
24”
|
Thrusters
|
60 lb barbell
|
Plank
|
Forearm
|
Burpees
|
BW
|
If you do this workout, I would love some feedback!!! Please comment on my blog post.
Workout of the Day #4
Goal: Lower Body Strength and Super-sets/Compound-sets
Change weight to make it difficult to complete the last set. This workout was made for my workout partner, so you will need to adjust the weights.
Warm-Up:
2 laps
Lunge with twist
Tuck jumps
Walking hamstring stretch
Spidermans
Crab-walk
Bunny Hops
Exercises:
2 min. rest in between each set of squats
1 min rest in between “superset/compound set” exercises
Transition quickly for each superset
EXERCISE
|
SETS X REPS
|
WEIGHT
|
Squat
|
4 x 10, 8, 6, 10
|
95, 100, 105, 115
|
Hamstring curl on physioball /Front squat
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3 x 8
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BW/ 60-70lb
|
Calf raises/ Side Lunges
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3 x 8
|
60 lbs/25 lbs each hand
|
One legged dead lift/Curtsey Lunges
|
3 x 8
|
20 lbs/25 lbs each hand
|
V-ups/ Side plank with a twist
|
3 x 8
|
8 lb/5 lb
|
Cool-Down:
PNF Hamstring
Trigger Point
Workout of the Day #3
Paul and I made this workout up about a month ago and we just completed the workout again tonight. Let me know what you all think.
Circuit workout. Do each exercise for 1 minute with 20 seconds rest in between exercises. Complete 3 rounds of this circuit. Rest 1 minute in between each round. If you want to increase the intensity of the workout, increase weight and decrease rest time. If you want to decrease the intensity, decrease weight and increase resting time. This is a hypertrophy workout so you should be hitting lactic acid (that burning sensation in your muscles when you feel like you want to quit, but keep going!!!!)
Curls
Circuit workout. Do each exercise for 1 minute with 20 seconds rest in between exercises. Complete 3 rounds of this circuit. Rest 1 minute in between each round. If you want to increase the intensity of the workout, increase weight and decrease rest time. If you want to decrease the intensity, decrease weight and increase resting time. This is a hypertrophy workout so you should be hitting lactic acid (that burning sensation in your muscles when you feel like you want to quit, but keep going!!!!)
Curls
Calf Raises
Plank-to-Push
One-legged BW (body weight) squats (switch legs at the 30 second mark)
Military press
Russian twist
Hand-release push-up
Wall sit
With the following weight suggestions, they really are just suggestions. Try to pick a weight where you are hitting lactic acid, meaning you can’t go the entire minute without stopping to regroup yourself at least once (even if it’s for just a couple of seconds).
Weight suggestions
Plank-to-Push
One-legged BW (body weight) squats (switch legs at the 30 second mark)
Military press
Russian twist
Hand-release push-up
Wall sit
With the following weight suggestions, they really are just suggestions. Try to pick a weight where you are hitting lactic acid, meaning you can’t go the entire minute without stopping to regroup yourself at least once (even if it’s for just a couple of seconds).
Weight suggestions
Women
Curls: 20-50 lbs.
Military press: 20-60 lbs.
Russian twist: BW-15 lbs.
Men
Curls: 20-50 lbs.
Military press: 20-60 lbs.
Russian twist: BW-15 lbs.
Men
Curls: 30-70 lbs.
Military press: 50-90 lbs.
Russian twist: BW-15 lbs.
Plank-to-Push progressions dem0
http://www.youtube.com/watch?v=aG6jhz-V9Sk
Military press demo
http://www.youtube.com/watch?v=CKZSdA2lfNs
Russian twist demo
http://www.youtube.com/watch?v=h7kaPiLfV10
Hand-release push-up demo
Military press: 50-90 lbs.
Russian twist: BW-15 lbs.
Plank-to-Push progressions dem0
http://www.youtube.com/watch?v=aG6jhz-V9Sk
Military press demo
http://www.youtube.com/watch?v=CKZSdA2lfNs
Russian twist demo
http://www.youtube.com/watch?v=h7kaPiLfV10
Hand-release push-up demo
Workout of the Day #2
With this workout, use a weight that will be difficult for you to finish your last repetition on each set. This is a superset strength workout. Supersets are when you work opposing muscles, back to back with no rest. Ex. Hamstring curls followed by leg extensions for your quads. Supersets are a great way to exercise multiple muscle groups if you don't have much time to spend in the gym. With this workout I had my training partner start off with bench press (not part of the superset). Between each set of bench, take a 2 min rest. After the last set of bench take a 2 min rest before you start your superset. Go from each exercise and exercise superset to the next, with no rest in-between. So your workout after bench will flow like this: 8 bicep curls, 8 tricep dips, 8 bicep curls, 8 tricep dips, 8 bicep curls, 8 tricep dips,(NO REST) 8 pullups, 8 push press, etc.... If you have more time, do 2-3 rounds of the superset with minimal rest in between rounds.
EXERCISE SETS x REPS
Bench press 4 x 10, 8, 6, 10
Bicep curls/ Tricep Dips 3 x 8
Pullups/Push press 3 x 8
Kettle bell clean and press (transverse)/
Posterior deltoid raise 3 x 8
Side plank with a twist/Supermans 3 x 8
Workout of the Day #1
Do 3 rounds of these 4 exercises. No rest in between exercises. 2 min rest in between rounds.
10 pullups
20 pushups
30 situps
40 body weight squats
If you want to change the "intensity" of the workout, you can shorten your rest periods in between rounds or add weight to your squats.
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