Recovery Day (20 minute Abs workout & some stretching & mobility)
Abs:
5 Rounds (rest 2-3 min between rounds/ 10 sec between exercises)
- 15 Star toe touches (each side) - will try to keep feet off ground all time
- 15 single knee hugs (each side) - will try to keep feet off ground all time
- 50 bicycle crunches
- 10 V Up Abs
- 30 regular crunches (will do on stability ball instead)
- 20 lying leg lifts (will try to keep feet off ground all time)
- 1 minute jump rope
Tuesday, Jan 22 - Lower Body Workout (at home)
3 rounds circuit
- ? reps Pistol Squats (each leg)
- 20x knee raise on a dip station
- ? reps Romanian Deadlift (each leg) – with 35lbs KB
- 20x V Ab hold & in and out leg (in & out count as 1 rep)
- ? reps One leg elevated glute bridge (each leg)
- 20x elbow plank and side leg kick (each leg)
Wednesday, Jan 23 – Recovery Day
3 rounds circuit
Recovery Day (30 minute pilates from blogilates.com plus walking)
Thursday, Jan 24 Upper Body Workout (at home)
3 sets of 3 Windmill (15lbs. KB) – switching only after completed 1 set on each side
5 minute One Arm Half Snatch (15 lbs. KB) – switching every 5 reps
Strength Training workout:
- 3 sets 5 reps Reverse push up using dip station (semi straight legs)
- 20x bicycle abs (each side)
- 3 sets 8-10 reps KB alternative renegade rows (each arm – used 15 lbs. KB)
- 20x side elbow plank lifts (each side)
- 3 sets 8-10 reps double KB cleans & press up
- 20x single leg lift & toe touches (each side – legs off the ground entire time)
- 3 sets 8-10 reps regular push up
Friday, Jan 25 Lower Body Workout (at home) – CN
Strength Training workout:
- 3x ? reps KB Romanian Deadlift (35 lbs) – each leg
- 20x V Up Abs
- 3x ? reps stability ball hamstring curls
- 20x elevated plank knee tucks (each side)
- 3x ? KB stiff squat (35 lbs)
- 20x V up abs
- 3x ? KB side lunge (right/left)
- 20x elevated plank knee tucks (each side)
Sunday, Jan 27 9am KB Class + HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds)
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