Thursday 2/28

Warm up : 1.5 miles @ 7.2 ( 1% incline)

Resistance Training : Back & Biceps
• Pull Ups 3×12
• Narrow Grip Lat Pull-downs 4×10
• Wide Grip Lat Pull-downs 4×10
• Seated Cable Rows 3×12
• Posterior Peck fly 4×12
• Anterior Peck Fly 4×12
• Seated Cable Rows 3×12 ( fgcu, pull back sitting down) no
• Back Hyper-extensions 3×12 ( thing with dave)
• Seated/Incline Dumbbell Biceps Curl 3×12
• Hammer Curl 3×12
• Biceps Spider Curl 3×12

Cardio :
Cycling Class @ LA FITNESS – 1 Hour

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Wednesday 2/27

Warm up : 1.5 mile @ 7.2 ( 1% incline)

Resistance Training : Hamstrings & Abs

•Deadlift with Barbell 4×12
•Deadlift with Cable 4×12
•Leg Curl 4×12
•Walking Lunges 4×20
•Hamstring Curl on Stability Ball 4×15
•Obliques on Cable 3×12
•Plank on Elbows and Toes (for about 4 min total)
•Hanging Leg Raises 3×12 ( hang from bar)
•Cable Crunches 4×20

Circuit :

3 minute run : Speed @ 8.5 (1% incline)
Squat jumps touch floor (20 reps)
V abs (20 reps)
Push up then jump in pike (20 reps)
Touch toe abs w/ weight ( 20 reps)
High knees w/ weight (60 reps)
Push up with side twist hand to sky (20 reps)
Mountain climbers (30 reps)
3 minute run : 8.5 speed (1% incline)
Prisoner squat jumps in and out (30 reps)
Tuck abs (20 reps)
Star Squat jump (20 reps)
Spider push up (20 reps)
Pike abs into bicycle (30 reps)
Surf boards (30 reps)
Reverse Abs (30 reps)
3 minute run : Speed @ 8.5 (1% incline)
Jack-Knife Abs w/ weight (20 reps)
Monkey push up with jump in pike (10 reps)
Left Crunch Abs w/ weight (30 reps)
Right Crunch Abs w/ weight (30 reps)
Burpees with push up ( 10 reps)
Switch lunges (20)
3 minute run : Speed @ 8.5 (1% incline)

Tuesday 2/26

Warm up : 1 mile @ 7.2 ( 1% incline)

Resistance Training : Glutes & Cardio

•Good Mornings 4×20 (upper body parralell with floor then come back up)
•Kickback with Ankle Weights on Stability Ball 5×15 (lay on ball kick leg up toward ceiling)
•Barbell Squat with Legs Wide Spread Apart 4×15
•Step-up with Dumbbell or Cables 4×15
•Glute Bridge with Plate 4×20

Cardio :
•25 Min HIIT on Stair Master – can we talk about how awful the stair master?? Holy Cow I was sweating like crazy !!

Monday 2/25

Warm up : 1.5 mile @ 7.2 (1% incline)

Resistance Training : Legs & Abs

•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Sumo Squatting 4×12
•Side Crunches on Stability Ball 3×20
•Abs Scissors Kick 3×20
•Seated V Knee-up 3×20
•Reverse Crunch 3×20
•Back extension
•Side extension

Cardio : Sprints on Treadmill

Incline : 1%
Warm up : 1 mile @ 7.0, 1 mile @ 7.2

Repeat 8x
Sprint Speed : 10.0 – 11.0 for .25 miles
Rest for .20 miles @ 3.2 speed

Cool-down :
Speed : 7.0 for 1 mile

Saturday 2/23

Warm up : 1.5 miles @ 7.5 speed (1% incline)

Resistance Training : Legs & Abs
•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Leg Press Smith Machine 4×15
•Sumo Squatting 4×12
•Side Crunches on Stability Ball 3×20
•Abs Scissors Kick all the way down and up 3×20
•Seated V Knee-up 3×20
-Reverse Crunch 3×20
-Hanging knee ups 3×20

Cardio : Tempo Run- compliments on Mallory Goebel 🙂
Warm up : 2 miles @ 7.2

Repeat 5x
Tempo : 1.2 mile at 7.5 – 8.2 ( 7.5, 7.7, 7.9, 8.0, 8.2 is what I do)
Recovery : .20 walk @ 3.5
Cool Down : 1 miles @ 7.0

I do all of my treadmill workouts at a 1% incline, always!

STRETCH !!

Friday 2/22

Warm up : 1.5 @ 7.5 speed (1% incline)

Resistance Training : Triceps & Shoulders

Triceps/Cardio/Shoulder
•Triceps Kickback 3×12
•Triceps Cable Press Downs 3×12
•Triceps Dip Unassisted 4×10
•Lying Barbell Triceps Extension 3×12 ( lie on bench bar goes behind head)
•Push-ups 3×15
•Arnold Press 3×12
•Shoulder Press 3×12

Cardio :
Cycle Class @ LA Fitness – 1 hour long

STRETCH, STRETCH, STRETCH & drinks lots of wataaa 🙂

Thursday 2/21

Warm up : 1.5 miles @ 7.5 speed & 1% incline

Resistance Training : Back & Biceps

•Pull Ups 3×12
•Lat Pull-downs 4×10
•Back Hyper-extensions 3×12 ( thing with dave)
•Seated/Incline Dumbbell Biceps Curl 3×12
•Hammer Curl 3×12

Circuit 1 : Crossfit

As many rounds as possible in 15 minutes :
18 box jumps
15 knee to eblows
12 push ups

Circuit 2 : compliments of @dailyhiit

Squat jumps touch floor (20 reps)
V abs (20 reps)
Push up then jump in pike (20 reps)
Touch toe abs w/ weight ( 20 reps)
High knees w/ weight (60 reps)
Push up with side twist hand to sky (20 reps)
Mountain climbers (30 reps)
Prisoner squat jumps in and out (30 reps)
Tuck abs (20 reps)
Star Squat jump (20 reps)
Spider push up (20 reps)
Pike abs into bicycle (30 reps)
Surf boards (30 reps)
Reverse Abs (30 reps)
Jack-Knife Abs w/ weight (20 reps)
Monkey push up with jump in pike (10 reps)
Left Crunch Abs w/ weight (30 reps)
Right Crunch Abs w/ weight (30 reps)
Burpees with push up ( 10 reps)
Switch lunges (20)

STRETCH AFTER !