Tag: Incline Dumbbell Squat

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.

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

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

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (45/53#)
    • 10 Russian KBS (45/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

  • 10 DB Sit-ups (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations
  • 5 Sumo KB Deadlifts (35#)
  • 5 Russian KBS (35#)
  • 4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (35/53#)
    • 10 Russian KBS (35/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

  • 10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

On Elbows

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

  • DB OH with Leg Lift + Leg wide scissor at floor (15#)
  • Russian Twist (15#)
  • Jack Knife + Reach to V (15#)
  • Plank DB Pull throughs (15#)
  • Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.

29 Flat

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

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