Day: July 15, 2023

2023/07/15

We started getting setup for this workout on Thursday, but decided to go for a walk and did 1.8 miles. Yesterday I walked 18.

Warm-up

  • Frankenstein Walks
  • Monster Walks
  • Clam Shells
  • Seated Marches

3 Sets

  • 12 Box Jumps (18/20”)
  • 12 Side-to-Side Lunge (35/45#)
  • 12 DB Walking Lunges (15s/30s)

3 Sets

  • 10 Back Squats (65#)
  • 10 Hanging Hamstrings
  • 3x Side Shuffles

Fourth time doing this workout and faster each time. It took 18:03 today.

3 Sets

  • 10/10/10 Calf Raises (35s/50s)
  • 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

40s/20s

  1. V-Sit Toe Touches (alt, alt, both)
  2. Push Up and Arm Extension
  3. V-Sit Shoulder Press w/ Single DB 
  4. Forearm Plank Reaches and Plank Up
  5. Rolling Side Plank and Toe Touch / Side Plank Bounces
  6. V-Sit Curl and Dumbbell Pass 
  7. Dumbbell Chest Press and Flutter Kicks
  8. Scissor Kick and Dumbbell Pass 
  9. 1-Minute Plank Hold