Chest & Back + 3x30 Bodyweight Glute Bridge

Mobility Warm Up

DB Bent Over Rear Delt Raise/ Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Wide Lat Pulldown
35lbs x 12 - warm up
45lbs x 12
45lbs x 12

Cable Wide Lat Pulldown
1x45lbs x 12 - angled a bit to feel more lats engagement

BB Row
50lbs x 12
60lbs x 8
60x10
60x8

One Arm DB Row
25lbs x 12@each
25lbs x 10@each - more lats engagement
25lbs x 10@each

DB Incline Chest Press (DB each)
20lbs x 10
25lbs x 8
25lbs x 8
25lbs x 8

Push Ups / hanging knee raise
10 / 15
10 / 20
10 / 20

Active Rest Day - Band Glute Floor Workout

Light Band Clamshell
3x20@each

Ankle Weight Donkey Kick
3x2lbsx20@each

Standing ankle weight Hip Abduction
3x2lbsx20@each

Med Band Walk
3x20@each

Active Rest Week and Some Light Bodyweight Workout

This week is my active rest week since I realize I haven't taken time off from the gym and weights completely for about 6-8 months since I started in February this year.

Monday was a bad idea to do weights. I usually feel energetic after a workout that wasn't the case. It's been happening couple times lately and I refused to listen. Good thing nothing bad happened.

Anyway for the past 2 days, I've been doing mobility, foam rolling, some light band works with glutes and arms.

Today I tried to move around a bit by doing some light bodyweight workout.

Superset #1:
One Leg Hip Thrust / Reverse body rows (bent legs)
3x20 @each side / 3x15

Superset #2:
Air Squat / Push Up
3x20 / 3x10

Bodyweight Legs Workout

Shoulder & Feet Elevated One Leg Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method - booty burn!
3x20

One Leg Shoulder & Feet Elevated Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method
3x15@each- resting 10 sec per set

Note: butt burn for entire time, except felt a bit on quads at end of 3 reps

Bodyweight Squat (feet fwd shoulder width apart)
3x10-12 - focused keeping knees outward- below parallel squat - need to do more!!

Bulgarian Split Squats (4 risers)
12x @each
10x@each
12x@each

Note: elevated foot on toes instead whole foot planted - can't balance w foot planted

Side step up (6 risers)
3x15@ each - rest 10-20 sec per set

Bodyweight One Leg RDL (positioning into Warrior 3 yoga)
3x15x@each - standing right leg had more balance

Standing Cable Hip Abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Back Leg Raise
3x15.5lbsx15@each

Fullbody Bodyweight Workout

I wasn't going to do any sort of workout, just some light activities, but I decided to power thru and did it anyway. I thought this would be easy, but it turned out that I almost wanted to give up in the middle of it!

Geez who knows? Maybe I'm already glycogen depleted that even a simple bodyweight workout felt like a drag to me.

Afterward I just had regular post wo whey with GV, no leucine since I don't think the intensity was as high as my usual workout with weights. I was sweating regardless anyway.

Hip Thrust -20x (3sec pause at top)
Inverted Body rows on dip station 12x
Back Squat w broomstick 20x
Triceps Dips 15x
RKC Plank hold -30sec
Ab Wheel 8x

Time: 3 rounds- 24 mins

Bodyweight Supersets

Superset 1
A) one leg glute bridge
B) knee raises on deep station

Set 1
A) 20 reps @each - right leg needs focusing on glutes
B) 20 reps

Set 2
A) 25 reps @each leg - R leg same comment as above
B) 25 reps

Set 3
A) 20 reps @each- added extra 15 on right
B) 20

Superset 2
A) Reverse Lunges
B) push ups

Set 1
A) 10 reps @ each- tried focusing on balance
B) 10 reps (8 on toes/ 2 on knees)

Set 2
A) 12 reps @each - better balancing
B) 10 reps (8 on toes/ 2 on knees)

Set 3
A) 15 reps @each
B) 10 reps (8 on toes/ 2 on knees)

Superset 3
A) one leg RDL
B) close grip push ups on knees

Set 1
A) 15 reps @each - focused on pushing using hips & tight glutes
B) 10 - focused keeping arms close to body to push thru triceps

Set 2
A) 15 reps @each - stg left leg had hardtime balancing
B) 10

Set 3
A) 15 reps @each
B) 10

It's my ACTIVE rest day afterall :D

Fullbody Bodyweight Workout

Elevated Glute Bridge
3 sets x 25 reps - used a small box & try to squeeze all force from glutes

Abs/core
15 reps V ups
10 reps side plank lift @each side

Push up
3 sets x 8 reps - focused on keeping PPT (posterior pelvic tilt) & trying to touch chest to ground - keeping core & glutes tight

Abs/core
20 reps lying down leg raises
30 reps bicycles

Skater Squats
Set 1 x 10 reps @each -standing left leg had more balance / right felt more burn on quads
Set 2 x 8 reps @each - started lost balance on left by 8th so decided to stop./ right leg lost balance by 6th - pushed thru last 2 reps
Set 3x 8 reps @each - left lost balance by 5th rep- but pushed thru last 3 - right got thru all 8 reps w/out much off balance

Note: keeping body leaning a bit fwd while going down helps w balance & take off stress from knees

Abs/core
10 leg raise on dip station
10 side knee raise on dip station @each side

BodyWeight 100 Workout & ZWOW#28 Bodyweight Bombshell Workout

ZWOW#28: Bodyweight Bombshell Workout (Zuzana Light)
10 minute AMRAP
20 dragon lunges (diagonal backward lunge and side kick -10 each side)
20 jump lunges
15 pike jumps
10 reptile push ups (2 knee tucks and 1 fist push up) - knee push up after 5 reps

Result 2 Rounds + 6 dragon lunges



Original Full Body Workout: World of Diets

20 Prisoner Squats
20 Pushups (fist push ups on toes)
10 Jumps
10 Inverted Rows (bent legs)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups (fist push up first 5 and knees on the rest)
5 Chin-ups or Inverted Rows (did inverted rows with straight legs)

Time 8:16

Abs/Core: LovingFit Sharper Abs in a Month Challenge
3 Rounds:
1 minute plank
10 slow leg raise on a dip station
10 slow side leg raise on a dip station (did side knee raise instead)
Note: At 10th reps, hold the legs up for 10-15 seconds