Monday, April 29, 2013

Upper Body (Back & Shoulders) Workout and Chin Up Progression Update

Warm Up (Core):
3 Rounds:
1 minute forward RKC plank hold
1 minute side plank hold (each side)

Rest about 30 sec in between exercise

3 sets of 10 reps stability ball roll out

Upper Body (Back & Shoulders) Workout:
10 sets of 1 rep chin ups (unassisted)
5 sets of 10 reps BB bent over rows (45 lbs.)
5 sets of 10 reps one arm bent over rows (25 lbs. plate) - each side
5 sets of 10 reps mini BB shoulder press (30 lbs.)

Rest 30 sec in between sets - 1 minute in between exercises

HIIT: 1 minute easy pace/ 30 sec high resistance pace 12 rounds on the spin bike.

I'M SO HAPPY I could do at least 1 unassisted chin ups!! It's not from a dead hang yet, but's progress! Before I needed to push off from my foot but this time not at all!

Saturday, April 27, 2013

Birthday Workout (Lower Body - Glutes & Legs0

Warm up:
5 sets 10 reps clamshells (each side)
5 sets 10 reps lying down donkey kick (each side)
5 sets 10 reps donkey kick (each side)
5 sets 10 reps bodyweight glute bridge
5 sets 10 reps one leg glute bridge (each side)

5 sets 10 reps BB glute bridge (65 lbs)
5 sets 10 reps BB deadlift (65 lbs)
5 sets 10 reps KB sumo deadlift (50 lbs)
5 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

Cardio finisher: 30 sec on / 15 sec rest 12 Rounds
44 lbs KB Swing

Tuesday, April 9, 2013

Yoga for Athletes - Loosening up those tight muscles

I took a little bit easy today by doing this yoga video in the morning. My upper back, hamstrings and glute are totally fried and felt tight so I figured it's best to stretch them out to loosen up the tight spots.

Sunday, April 7, 2013

Sunday Kettlebell Strength Training

6 minutes on each combo with 1-2 minute break in between combos.

Part #1:
8-10 Double Half Snatch + Double Front Squats (used 2x18lbs KB)
10-15 Dips (both feet elevated)

Part #2:
8-10 One Arm Jerk (12lbs KB)- new move that I learned today
5-6 Chin Ups (assisted with red band)

Part #3:
8-10 Bulgarian Split Squats (double KB) 2x18lbs KB
8-10 One Leg Romanian Dead Lift (double KB) 2x25lbs KB

Part #4:
8 reps Double KB Cleans (2x15lbs KB)
8 reps burpee + jump lunges combo

Wednesday, April 3, 2013

Kettlebell & Upper Body Strength Training Home Workout

I know I've been neglecting my kettlebells and my home workout gears for a while so today I decided to toy around with them and resulted of having a great upper body workout.

Part #1:
2 Rounds of 3 minute Turkish Get Up & Windmill Combo (switching sides)

Part #2:
3 sets of 10 reps reverse body rows with a dip station
A set of side planks
3 sets of 20 reps sandbag bent over rows (20-22lbs)
A set of bicycle abs

Part #3:
2 rounds of 3 minute One Arm Kettlebell Snatch (switching after one arm is fatigue) - 15lbs KB

Part #4:
3 sets of 10-12 reps push ups
3 sets of 10-12 reps chair dips