Workout of the Day 3.8.18

Warm up:

  • Chest/ Back abduction & adduction
  • Shoulder flexion circles
  • Shoulder extension circles
  • Trunk twists

Workout:

  • Superset (4 sets)
    • Stability ball Push up (6 reps)
    • Barbell Bench Press (10 reps; 45lbs, 55lbs, 65lbs, 65lbs)
  • Circut (3 sets)
    • Single-leg bridged TRX row (5 reps on each leg)
    • Rotating row (core twists) w/ resistance band (30s; easy resistance)
    • Rope pull (with squat; 30s)
  • Circut (3 sets)
    • Resistance band lateral shoulder raise (10 reps; 4/2/1 tempo)
    • Face pulls (10 reps; 30lbs)
    • Handstand walks against wall (30s hold)
  • Circut (4 sets)

Workout of the Day 3.4.18

Warm up:

  • Sprints
    • 10 rounds (60s each round)
    • Incline = 1.0
    • Alternating speeds
      • speed = 2.5
      • speed = 5.5, 6.0, 6.5, 7.0, 7.5

Workout:

  • Deadlift warm up (1 set x 20 reps; 65 lbs)
  • Superset (3 sets)
  • Superset (3 sets)
    • Single-leg squats (10 each leg; 18 in box)
    • Side plank clamshells (10 each leg; heavy resistance mini band)
  • Superset (3 sets)
    • Adduction machine (20 reps; 100 lbs)
    • Bulgarian split squats (10 each leg)

Workout of the Day 3.1.18

Warm-up:

  • Resistance band chest press (2 sets x 20; light resistance)
  • Resistance band fly (2 sets x 20; light resistance)

Workout:

 

Workout of the Day: 2.16.18

Warm up:

  • Treadmill: (10 rounds; 60 seconds each round)
    1. speed = 2.7; incline = 1.0
    2. speed = 6.3; incline = 1.0

Zumba class: 1 hour class

Workout:

  • Superset: [3 sets x 10 reps]
    1. Resistance band reverse fly
    2. TRX row
  • Resistance band assisted pull-ups (4 sets; 10 reps)
  • Seated cable row (3 sets x 10 reps; 85lbs)
  • Standing single-arm cable row (3 sets x 10 reps each side; 17.5lbs)
    • focusing on shoulder and scapula retration and depression