Tag: Reverse Crunch

Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

Pushing Legs

Moving leg day to tomorrow because we’re going to workout Tuesday, Wednesday, Thursday this week. The weather looks good for golf on Friday so hoping to take advantage. Full rest yesterday after being exhausted from the bathroom work on the weekend.

Midline & Conditioning

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 Weighted Bicycles (5/8# DBs)
    • 10/10 Weighted Side Plank Pulses (15/20# DB)
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12/12 Banded Butter Churners (blue CS)
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 20 Reverse Crunch 
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I got 19 each leg for the kick versions of step-ups and 20 each leg on every other version. We finished in 27:52.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (8# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press

Off

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • 10/10/10/10 Banded Leg Swings
  • 10 PVC Passes
  • 20 Trunk Rotations

Conditioning

4 Rounds

  • 10 Handstand Push-ups / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
  • 10/10 KB Side swings (20/15#)
  • 8 Parallette Shoot Thrus / 10 Good Mornings (35#)
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Rainouts

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • Banded Leg swings

Conditioning

4 Rounds

  • 10 HSPU / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
  • 10/10 KB Side Swings (20/15#)
  • 8 Parallette Shoot Through
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

That was a good combo.

Hip Mobility

  • 2x 10/10 Banded Twisting Punch + DB Row (15#)
  • 2x 5/5 Single Leg Balance with MB Twist
  • 10 alt Hip Opener Knee Taps
  • 2x 5/5 Cat/Camel w/ leg out + toe raise

Forced Upright

Conditioning

5 Rounds

  • 10 Single DB Curl + DB Front Raise Squat (10# DBs)
  • 8/8 Tricep Kickbacks (20#)
  • 10 Burpees
  • 10 alt Side Step Lunges (15# DBs)
  • 10 Couch Dips
  • 20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

  • 10 In & Out Combo (piked single/single knee to chest, both to chest)
  • 10 Reverse Crunch
  • 10/10 Banded Rotations (blue)
  • 20 alt Plank Spiderman Knee Raise to Elbow

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)

Up Five

Warm-up

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

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (35#)

3 Sets

  • 10/10 Single Leg Deadlifts (35# DB)
  • 20 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 45#)

3 Sets

  • 250 Row
  • 10/10 Bulgarian Split Squats

We were almost two minutes faster today, finishing in 34:39. I went up five pounds on each dumbbell today.

Midline

2 Rounds (30s / 15s)

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

50 Second Abs

Conditioning

4 Sets

  • 2:00 Row (513-520-521-525m)
  • 2:00 TrueForm Walk recovery (0.15 – 0.18 – 0.2 – 0.21 km)

Back

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)

3 Sets

  • 10 Chest Support DB Wide Row (25#)
  • 10 Chest Support DB Low Row (25#)

Midline

2 Rounds

  • 50s Single Leg Lifts
  • 10s Rest
  • 50s Crunches
  • 10s Rest
  • 50s Reverse crunches
  • 10s Rest
  • 50s Bicycles
  • 10s Rest
  • 50s Oblique Heel Touches
  • 10s Rest

I hate Tabata, so you can guess how much I disliked 50 seconds at a time!

Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.

High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

  • 20 PVC Passes
  • Various other moves with the PVC
  • 10 DB Bench Press (25#)
  • 10 DB Bench Press (45#)

Chest & Back

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#)
  • 10-8-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.