My arm was really sore from getting the updated booster.
4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)
TrueForm (backwards walk)
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (40/15-20-20#)
10 Tricep Pushdowns (bar, 60/38#)
20 alt Incline DB Row (20/15#)
20 alt Inclide DB Chest Fly (20/10#)
10 DB Curls (20/15#)
10 Straight Arm Pulldowns (60/38#)
15 Diamond Push-ups
10 Hammer Curls (20/15#)
One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.
My back wasn’t feeling great, so we delayed leg day.
1:00 Step-ups (14″) 1:00 Push-ups 1:00 Walking Lunges 1:00 Plank 1:00 TrueForm Walk 1:00 Wood Choppers (15# DB) 30s Bird Dogs 30s Crunches 1:00 Rest
We were doing the wood choppers more like a forceful through over the shoulder. Good workout!
The heat index was over 100 today at workout time, so we decided to take it easy.
4 Rounds (15s transition between minutes)
30s Push-ups + 30s Superman 1:00 Curtsy Lunges 1:00 Jump Rope 30s Band Pull Aparts (blue) + 30s HS Hold 1:00 TrueForm Walk Midline
1 Round (30s work : 25s rest)
Plank Plank Shoulder Taps Plank Hip Dips Plank Arm Reaches Side Plank Side Plank Plank Push-ups Plank Rockers
10:00 BikeErg (4,467 m) 10:00 TrueForm Run (1.3 km) 10:00 BikeErg (4,484 10:00 TrueForm Walk (1.12 km)
It was a very slow run. 😉
3 Rounds (:30 / :15)
OH MB Sit-up Throw (20#) OH MB Sit-up (20#) Russian Twist OH MB Crunch (20#, keep feet up)
I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.
11:00 BikeErg (4,796m) 11:00 Row (2,400m) 11:00 TrueForm Walk (1.18 km) 11:00 BikeErg (4,809m) 11:00 TrueForm Walk (1.26 km) Midline
30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised) 10s Rest 30s Plank band pull + Side Plank band pull with knee raise 10s Rest 30s Plank band pull + Side Plank band pull with knee raise 10s Rest 30s Side Jack Knife 10s Rest 30s Side Jack Knife 10s Rest 30s Leg Raise Twist (legs stay up) 10s Rest
Another modded workout from this guy…
Yesterday we did
day 4 of the Yoga series, which was 29 minutes. Today while drying off after a shower I tweaked my back.
So instead of the awesome leg workout I got to do cardio.
18:00 BikeErg (7,810m) 18:00 TrueForm Walk (1.98 km)
I’m feeling pretty wrecked.
10:00 SkiErg (1,930m) 10:00 Row (2,201m) 10:00 TrueForm Walk (1.07 km) 10:00 BikeErg (4,593m) 10:00 (1.1 km) Midline
11 Hollow Rocks 11 V-ups 20s Rest 11 Tuck-ups 11s Hollow Hold 20s Rest
I slowed down and struggled early today, in round two. Took me 5:38.
Started the day with some machines.
8:00 BikeErg (3,567m) 8:00 TrueForm Walk (0.85 km) 8:00 SkiErg (1,513m) 8:00 Row (1,747m) 8:00 TrueForm Walk (0.88 km) 8:00 BikeErg (3,551m)
Then after doing a few things around the house we did
day 2 of the 30 day yoga series, which was about 29 minutes long. A couple of hours later we went out for a 2.7 mile walk.
We’re going to start doing more yoga and the woman we followed on Sunday has a 30 day playlist which we’re going to progress through, just not in 30 days because we’ll try to do them on rest days and maybe on the weekends. Yesterday we did
day one, which was 29 minutes long. Conditioning
2:00 SkiErg (418m) 2:00 TrueForm Walk (0.22 km) 10 Sets 20s Standing BikeErg 40s Rest
Nasty! I did 213, 211, 213, 215, 216, 217, 220, 220, 221, and 222 meters.
10×45 8×95 5×135 5×165 5×185 5×195 5×205
12 Incline DB Fly (20#) 12 Incline Bat Wing Fly (20#) Back
12 Incline Back Fly (25#) MAX Ring Rows (10-10-10)
12 Seated Rows (wide, 115#) 8/8 Kroc Rows (60# DB)