Tag: Dumbbell Walking Lunge

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener (Knee Taps)

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

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

Legs / Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

  • 20 Sprinter Sit-ups
  • 20s Hollow Hold (modified)
  • 20 alt Side Crunches (holding bent knees up)
  • 20s Plank
  • ~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

Hold Those Legs Up

Walked 18 holes yesterday.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

Been Slacking & Busy

On Saturday we got exhausted after walking 9 holes of golf Then on Sunday I drove to meet my brother to golf 18 (in a cart) and we ended up going for a 2 mile walk in the evening after I got home. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Took us 30:10.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

Heavy Middle

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline Squats (2”, 30# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 40#)

3 Rounds

  • 12 DB Walking Lunges (40#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Good triplet to get loosened up more, we both liked doing the heavy movement in the middle, and then movements we could move through at the end. Took us 29:08.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

That was rough!

Stretching

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch

First Dips in Awhile

Conditioning

Partner 30:00 AMRAP

  • 15/11 cal Row
  • 10/10 Ring Dips
  • 12/12 DB Walking Lunges (30/12#)
  • 15/12 Push-ups
  • 10/10 No Push-up No Jump Burpees
  • 20/20 Russian KBS (53/35#)

B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.

4 Rounds

  • 30s Single Leg Suitcase Hold (53#)
  • 10s Rest
  • 30s DB Side Plank (20#)
  • 10s Rest
  • 30s Plank with Cross Body Knee to Elbow
  • 10s Rest
  • 30s Seated Pike-ups
  • 10s Rest

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.

With a Knee Tap

Warm-up

  • 2 Sets
    • 10 Air Squats 
    • 10 Calf Raises
    • 30s TrueForm Walk
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

  • 12-14-16-17 Sprinter Sit-ups
  • 14 Side V-ups
  • 14 Side V-ups
  • 14 Plank Knee Taps

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 10 Back Squats (45#)
  • 5 Back Squats (65#)

Legs

3 Sets

  • 10 Back Squats (85#)
  • 20 Plyo Lunges
  • 70 Jump Rope

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Lateral Hops (over 8# DB)
  • 250/200m Standing BikeErg

4 Sets

  • 12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

4:07