My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank
Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.
Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
8 Back Squats (35#)
6 Step-ups (20”, 40# DBs)
6 DB RDLs (20# DBs)
140/120m TrueForm Run
12 Double DB RDLs (40#)
8 Back Squats (65#)
8 Broad Jumps
250/200m Standing BikeErg
14 DB Step-ups (20″, 50# DBs)
10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
20 Curtsy Lunges
We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.
30s Dead Bugs
30s Side Plank Twist (on elbow)
30s Side Plank Twist
30s Bear Crawl (forward/back over 6′)
30s Lateral Plank Walk
This really elevates the heart rate for being a core workout.
B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.
30s Single Leg Suitcase Hold (53#)
30s DB Side Plank (20#)
30s Plank with Cross Body Knee to Elbow
30s Seated Pike-ups
For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.