Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.
1
Bench Press
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
Push ups
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Dips
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
Push Press
2 sets of 30 Push press @ 30-40% of max bench press
2
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar
Showing posts with label Lunges. Show all posts
Showing posts with label Lunges. Show all posts
Sunday, 5 February 2012
Wednesday, 30 November 2011
December 2 2011
Warm up
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Monday, 28 November 2011
Monday, 7 November 2011
November 7th 2011
Rounds of 30, 20, 10 reps
Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups
My time 20.20 minutes (no weight on front squat just the bar)
Scaled workout
30, 20, 10
Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support
Gillian 21.11mins Top effort Gillian woo :)
Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups
My time 20.20 minutes (no weight on front squat just the bar)
Scaled workout
30, 20, 10
Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support
Gillian 21.11mins Top effort Gillian woo :)
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