Playing Catch Up ..

Super busy weekend!

Here are my workouts :

Friday March 15th

Warm up : Run 1 Mile – 7.2 speed and 1% incline

Resistance Training : Hamstring/abs
•Deadlift with Barbell 4×12
•Deadlift with half up 4×12
•Leg Curl 4×12
•Walking Lunges 4×15
•Hamstring Curl on Stability Ball 4×15

Shoulders :

Shoulder Press 4×12
Monster Set:
3×12 Front raise with dumbbells
3×12 Side Lateral Raise
3×15 Bent Over Rear Lateral Raises
Superset:
4×10 Reverse PecDec Flies
4×12 Upright Barbell Row

HIIT : CARDIO
http://www.dailyhiit.com/videos/boy-oh-boy-hiitbody-11

Daily Hit : 3 rounds 30 seconds each
1) Toe touch push up – push up them bring leg all the way forward to touch hand
2) Cross Overs
3) Side/Side middle
4) Hold Kick Back – plank position then kick leg straight up do both legs then a push up
5) Half Burpee + Jump over – burpee then surf board jump then burpee
6) 2 Squat Jumps + 2 Push –ups + 1 tuck jump

Saturday March 16th

Warm up : Run 1 Mile – 7.2 speed and 1% incline

Resistance Training : Back/Biceps

•Pull Ups 3×12
•Wide Grip Lat Pulldowns 3×12
•Narrow Grip Pulldowns 3×12
•Peck fly (ant and post) 4×10 for both
•Seated Cable Rows 3×12
•Back Hyper-extensions with 25 pd weight 3×12
•Side Hyper-extensions w/ 25 pd weight 3×12 ( both sides)
•Seated/Incline Dumbbell Biceps Curl 3×12
•Preacher Curl 3×12
•Hammer Curl 3×12
•Biceps Spider Curl 3×12

HIIT : Cardio

Interval 1 : 3 rounds
.50 run @ 8.0 speed 1% incline
10 burpees
10 push ups
25 crossfit sit up

NO REST

Interval 2 :
.50 run @ 8.5 speed 1% incline
18 box jumps
10 toe touches on bosu ball then 10 mountain climbers on bosu ball
20 side kicks on kickboxing bag
30 punches on kickboxing bag ( keep core tight!)

Sunday : REST 🙂

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