Long story short, I had my usual KB workout at LBKC on Sunday.
Yesterday and today were active rest days. Basically I did yoga/stretching and pilate type of workout.
Anyway I'm thinking of putting an actual workout program that will help me achieve my fitness goal: strength and muscles.
Short term goal: improving my upper body strength.
January 14-20 Workout Schedule
Monday, Jan 14
Recovery Day (30 minute stretching/yoga plus walking)
Tuesday, Jan 15
Recovery Day (30 minute pilates from blogilates.com – 3 videos)
Wednesday, Jan 16 (DAY OFF FROM WORK = GYM TIME!!)
9am KB Class (workout will be something like Marianne’s KB conditioning workout)
Thursday, Jan 17
Upper Body Workout (at home)
3 sets of each of workout below (will determine rep range) – 20 abs in between exercises (bicycles, side elbow plank leg lifts, single leg lift & toe touches)
- Reverse push up using dip station
- DB Press Up (15 lbs. DB each arm)
- DB triceps extension
- Push Up (regular)
Lower Body Workout (at the gym in the afternoon)
3 sets of each of workout below (will determine range) – 20 abs in between exercises (elevated plank knee tucks, V-Ups)
- KB Deadlift (will use a pair of big KBs – weight will be determined)
- KB Goblet Squats (35lbs KB)
- Barbell Glute Bridge
- EZ Curl Bar Good Mornings
- KB Kneel to Stand (25-30lbs KB) right/left
Upper Body/Back Workout (at the gym early morning 6-7am)
3 sets of 3 Windmill – each side
3 sets of each of workout below (will determine range) – 30sec -1 min. rest in between exercise or 20 abs in between – jack knives, side elbow plank leg lifts)
- Pull Up (palms facing away) (assisted with green band – 50lbs off my bodyweight)
- KB Press Up (15 lbs. KB each arm)
- Push Up (hands on KB)
Sunday, Jan 20
9am KB Class (workout will be like Marianne’s KB conditioning workout)
Then HIIT Rowing (1 minute rest/ 30 sec on for 8 Rounds) OR sled push (if space permits)
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