Tag: Dumbbell Curtsy Lunge

Improving Condition

Conditioning

20:00 AMRAP

  • 12 Curtsy Lunges (15# DBs)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”)
  • 8 DB Push Press (15#)

They were mostly shoulder presses because I went so light. I really worked up a sweat for it being so cold outside. Was coughing quite a bit, but felt the best I have this week.

Midline

3 Sets

  • 30/30s Plank w/ Raised Leg
  • 12/12 Banded Rotations (CS blue)
  • 12/12 Pallof Circles (CS blue)
  • 12 OH Leg Raises (30#)

Push the Cardio

Warm-up

  • 80′ Side Walk with Hip Raise
  • 40′ Carioka
  • 10 Air Squat + Toe Touch
  • 20 Trunk Rotations
  • Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.

Sub Out Step-ups

Warm-up

  • High Knee Crossovers
  • 10 Air Squats
  • 10 Toe Touches
  • 20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.

Leg Tri-Set

Warm-up

  • 80’ Monster Walks
  • 80’ Lateral monster Walks
  • 10 Monster squats
  • 10 Monster Toe touches
  • 20 Trunk Rotations

Legs

4 Sets

  • 6/6 Curtsy Lunge (40# DBs)
  • 8/8 Bulgarian Split Squats (25# DBs)
  • 12 Double DB RDLs (50# DBs)

This was a nasty tri-set. I think I chose wise weights for our first attempt.

Conditioning

10 Rounds

  • 30s BikeErg
  • ~45s Rest

310, 313, 315, 315, 317, 322, 323, 323, 324, 334 meters

Heavier Dumbbells for Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (30#)
  • 16 Double Dumbbell Curtsy Lunges (30#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (60#)
  • 12 alt Double Dumbbell Box Step-ups (20”, 45#)

Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (50#)
  • 12 alt Double Dumbbell Box Step-ups (20”, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.

Grippy Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • 3 Dumbbell Front Squat (35#)

Leg Conditioning

3 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

3 Rounds

  • 250m Row
  • 12 alt Double Dumbbell Box Step-ups (20”, 40#)
  • 10 Double Dumbbell RDLs (50#)

Should adjust this one to put the RDLs right after the row.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Slow Mountain Climbers
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Really should have had feet anchored for those sit-ups and use my AbMat.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups