Glutes & Legs 15 minute HIIT track field

Mobility Warm Up (Jane Fonda Butt Floor works)

BB Hip Thrust (3 risers) / standing side hip abdct 30@ea
155lbs x 20 - warmup (butt fired up crazy)
225lbs x 12
245lbs x 8
255lbs x 6

BB Sumo Deadlift
95lbs x 8
100lbs x 8
100lbs x 8

BB Back Squat
3x80lbs x 10

Hard 10 reps esp last 2-3 reps

Lying One Leg Curl
30lbs x 12@ea leg

BB Side Lunges
20lbs x 15@ea
20lbs x 12@ea

SUPERSET:
45° DB Hyper Ext
2x30lbs x 15

1 DB Bulg Split Squat
2x20lbs x 10@ea

15 min HIIT trackfield

Part#1: 5 mins
30 sec run / 30 sec walk x 5
Av run distance: 100-115m

Part#2: 10 mins
1 min run / 1 min walk x 5
Av run distance: 220-250m

KB BOLT testing + Jane Fonda Butt Workout

AM: Jane Fonda Butt Workout

Standing Side Hip Abdct 2x20@ea
SS:Quadruped Leg Swing 20@each/ fire Hydrant 20@ea
Reverse Hyper 20x

PM: KB BOLT test lifts
10 min
One Arm Snatch
10kg x 120

3 min rest

10 min
One Arm Jerk
10kg x 136

No breaks while lifting just switching arms

Chest, Back and Arms + 3x30 bodyweight glute works

Mobility Warm Up

DB Bent Over Rear Delt Raise
3x7.5lbsx15

SUPERSET#1:
BB Row
55lbs x 12
65lbs x 12
70lbs x 10 - new weight

DB Incline Chest Fly
3x10lbsx12

SUPERSET#2:
Cable Wide Lat Pulldown
50lbs x 12 - too light
60lbs x 12 - ok but still light
75lbs x 12 - ok

One Arm DB Floor Press
3x20lbsx12@ea arm

SUPERSET#3:
DB One Arm Row
3x30lbs x 10@ea arm

Pushup
3x10

Plate Glute Bridge
3x25lbs x 30

Assisted Pullup Practice
6 (last 3 on machine)

Chin Up practice
5 (first 2 unassisted)

Bodyweight Overhead Triceps Ext
3x10

Cable Triceps Rope Pushdown
10lbs x 12
15lbs x 12-too heavy
10lbs x 15

Active Rest Day: Zuzka 12 min Jump Rope Cardio + Jane Fonda Butt Works + Core/Abs

Zuzka's 12 min Jump Rope Cardio: http://zuzkalight.com/workouts/jrcx-2/

50” on / 10” off x 12 rounds
Basic JR
Competition Burpee
Side to side JR
Jump squat & touchdown alt arms
Jumping jack JR
Rev Lunge & front kick (alt leg)
Scissors JR
Crab & kick up
High Knees JR
Mt Climbers
JR w double unders
Plank Jacks

Jane Fonda Butt Workout
Reverse Hyper on stability ball 30x
SS#1: med band Fire Hydrant 30&ea / clams 30@ea
SS#2: Quadruped Straight Leg Pulse 30@ea / quadruped Straight Leg Back Kick 30@ea

Abs & Core:
3 rounds:
Elbow side plank & lift 10@ea side
Elbow plank side walk 20x total
Full plank w knee tuck 20x total

Total workout: 30 mins

Glutes & Legs

Mobility Warm Up (5-10mins)

DB Plié Squat / assisted pullup
50lbs x 20 / 1
50lbs x 20 / 1
55lbs x 20 / 1

BB Hip Thrust (4 risers) - mini pyramid - resting only for switching weights
195lbs x 15
215lbs x 12
235lbs x 10
215lbs x 12
195lbs x 15 - singles last 5

Leg Press / assisted pullup
100lbs x 12 / 2
100lbs x 10 / 2
100lbs x 10 / 3 (machine)

1 DB One Leg RDL + Rev Lunge Combo
2x25lbs x 10@ea

Seated Leg Curl / Bodyweight Static Side Lunge
65lbs x 12 / 20@ea

Cable Standing Leg Curl
2x22.5lbsx15@ea

Cable Standing Back Kick
1x22.5lbsx10@ea

Active Rest Day: Jane Fonda Butt Works & Zuzka Power Yoga #2

Warm Up:
Jane Fonda Butt Floor Works

Zuzka Power Yoga #2
http://zuzkalight.com/workouts/power-yoga-2-2/

Workout Breakdown (modified Part 1 to skip the weird jump)

Part #1
Sun Salutation to chair pose 10x

Part #2
2 rounds of:
1. Chair pose with side leg lift x 20
2. Hold chair pose for 20 seconds
3. Windmill x 5 (each direction)

Part #3
1. Crescent pose to knee up x2 to Warrior 3 x 5 sets on left leg
2. Windmill x5 (each direction)
3. Crescent pose to knee up x2 to Warrior 3 x 5 sets on right le

KB Circuit

5" on / 20" off x 3 rounds
Dbl cleans
Dbl jerk
Push up to side plank
1/2 Getup + spartan sit (R)
1/2 Getup + spartan sit (L)
1 arm half snatch (R)
1 arm half snatch (L)
Slingshot (KN circling body)

8kg for getup & double jerk
10kg for the rest

Glutes & Legs + 12 min HIIT track field

Mobility Warm Up

BB Hip Thrust (3 risers) / front & side heavy band walk
185lbs x 15 - warmup /40
3x235lbs x 12 / 3x40

BB Deadlift / hanging on a pullup bar
100lbs x 10
100lbs x 8
100lbs x 10 - singles last 2 reps

BB Front Squat (paused at bottom)
3x80lbs x 8 ( hard last 2 reps)

BB RDL / 2DB Bulg Split Squat
85lbs x 12 / 10lbs x 10@ea
85lbs x 12 / 10lbs x 10@ea

Lying One Leg Curl / 1 DB Static Side lunge
2x30lbs x 12@ea / 2x10lbs x 15@ea

45° DB Hyper Ext
2x30lbs x 15

12 min sprint HIIT
60m x 10 sec x 3 rounds
109m-160m x 20sec-1min x 6 rounds

KB Complex at Home Workout

3 rounds:
20x Dbl Cleans
10x Dbl half snatch
10x Dbl kb press
10x Dbl c & j
10x Rev body rows
Rest 1 min

Used 15lbs on all lifts
Total time: 25 mins
Planned not to put bells down in circuit but didn't happen
Workout felt tough
Delts & Tris were burnt

Chest, Shoulders & Arms

Mobility Warm Up

Jane Fonda Butt Floor Works

Prone Incline DB Rear Delt Flys
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each
2x7.5lbs x 15

DB Incline Chest Flys
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each
2x12.5lbs x 12

Assisted Pullup practice
2 reps

Hammer Incline Chest Press
25lbs x 10 / Assisted Pullup practice 2 reps
27.5lbs x 8 /Assisted Pullup practice 2 reps
27.5lbs x 8 / Assisted Pullup practice 2 reps

One Leg Hip Thrust (bench)
1x30@each

BB Close Grip Bench Press
45lbs x 12 /Assisted Pullup practice 2 reps
45lbs x 10 / Assisted Pullup practice 2 reps
45lbs x 10

Machine assisted pullup (10lbs)
3 / 2

DB Incline Lateral Delt Raise
3x5lbs x 15@ea

Standing DB Front Delt Raise (neutral grip)
2x7.5lbs x 12

BB Lying Overhead Tris Ex / Incline DB Curls
3x20lbs x 15 / 3x7.5lbsx12

Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball
2x15 /2x20reps

Glutes & Legs 10 min HIIT track field

Mobility Warm Up

BB Plié Squat/ Assisted overhandgrip pull up practice
45lbs x 20 / 1
50lbs x 20 / 1 - need position neck properly so not to strain traps
55lbs x 20 - practice dead hang on pullup bar contracting lats

BB Hip Thrust (5 risers) / seated heavy band hip abduction (paused a bit)
185lbs x 12- felt heavy / 20
205lbs x 12- (singles last 2-better set-need to pay att'n to feet positioning)
235lbs x 10- singles last 2

Leg Press (weight on @ea side)
3x100lbs x 12

BB RDL / Weight Plate Side Lunges
2x85lbs x 12 / 2x25lbsx12@ea

Seated Ham Curl
60lbs x 12 - light
65lbs x 15
70lbs x 12

Cable Standing Leg Curl / DB Side Step Ups (4 risers)
22.5x15@ea / 20lbsx16@ea

10 min HIIT sprint
50m -9 secs x 8 rounds
80m -13secs x 5 rounds

Back & Shoulders

Mobility warm up

BB Row
50lbs x 12 - warmup
60lbs x 10
60lbs x 8
60lbs x 8

Assisted Pullup Practice
6 - 1st 3 no machine / last 3 w machine
5 - 1st 2 no machine / last 3 w machine
6 - 1st 3 no machine / last 3 w machine

Hammer Wide Lat Pulldown
1x45lbs x 12

DB One Arm Row
2x30lbsx8 @ea arm
30lbs x 10@ea arm

Unassisted Chin Ups / pushups
2.5 / 10
2.75 / 10
1 / 10

Seated DB Arnold Press
15lbs x 12
20lbs x 9 (used 15lbs last 3)
20lbs x 8!

Standing DB Lateral & Front Delt Raise
2x7.5lbs x 12

MedBall Full Plank with knee tuck (both hands on a med ball)
2x20 total

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift
65lbs x 12 - warmup
95lbs x 10
105lbs x 8
105lbs x 10- singles last 2

BB Back Squat
75lbsx 10
80lbs x 10
80lbs x 12- deep 5 breaths last 2 singles
Traps start burning

BB Hip Thrust (3 risers) / band side to side walk
185lbs x 12 / 40 total
235lbs x 10 / 40
255lbs x 8 / 40

BB Reverse Lunge (back style)
1x65lbs x 12 @each - left trap felt burn when doing other side
1x65lbs x 10@each

2 DB RDL (weight @each hand)
3x35lbs x 12

Lying Ham curl
60lbs x 10 - feet pointed down on way up & feet pointed up on way down - very hard/ couldn't reach 12 so moved down next set
55lbs x 12
55lbs x 12

2 DB Side Lunges (DB @ea hand)
2x10lbs x 12@ ea

45° Prisoner's Hyper Ext
1x25

45° One Leg Prisoner's Hyper Ext
1x12@ea - hammies burnt!

Kettlebell Pentalthon

5' each lift / 2 min rest in between ea lift
Could switch hands anytime
1 arm clean (12kg x 80)
1 arm clean & press 10kgx34
1 arm half snatch 10kgx62
1 arm jerk 10kg x 58

Chin Ups (unassisted & dead hang)
2 / 3

Chest, Back & Arms

Mobility Warm Up

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

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Glutes & Legs + 10 min HIIT sprint/walk trackfield workout

Mobility Warm Up
Various glute activation

DB Plié Squat
45lbs x 20 - warmup
50lbs x 20
50lbs x 20

BB Plié Squat (back style)
45lbs x 20

BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top
155lbs x 12 - warmup
185lbs x 12
205x 12- singles last 2 reps
215 x

One Leg Press (weight @ea side)
10lbs x 12@each
15lbs x 12@each
20lbs x 12@each - good weights

1 DB One Leg RDL / One Leg Ext
35lbs x 15@ea / 30lbs x 12@ea
35lbs x 15@ea / 30lbs x 12@ea
35lbs x

Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)
20.5lbs x 20@ea / 15lbs x 12@ea
22.5lbsx15@ea / 15lbs x12@ea
22.5lbs x15@ea - extra set for ham curl

10 min HIIT sprint/brisk walk track field
Av sprint speed: 10mph
Av brisk walk speed: 3.5mph
Repeated 12times
Total distance: 1 miles

Active Rest Day (Outdoor Cardio) + Jane Fonda butt floor works

Brisk walk / light jog (1 hour)
Av. speed: 3.8mph
Max speed: 8 mph
Distance: 3.8miles

Jane Fonda Butt Floor Works

Superset#1:
Clamshell / Standing Side Hip Abduction
3x30@each / 3x30@each

Superset #2:
One Leg Glute Bridge / Donkey Kick
3x30@each / 3x30@each

Superset #3:
Quadruped Leg Swing / Fire Hydrant
2x20 @each / 2x20@each

Glutes & Legs

Mobility Warm Up
Bodyweight glute activation

BB Hip Thrust (3 risers) / band side to side walk (30@each side)
185lbs x 15 - warmup
215lbs x 12
235lbs x 10
255lbs x 8

BB Deadlift (moderate weight)
65lbs x 10 - warm up
95lbs x 10 - ok weight
100lbs x 10

BB Front Squat (8-10)
70lbs x 10
80lbs x 10
85lbs x 10 (hard last 2-3 reps)

BB RDL
3x85lbs x 12 - left grip almost gave out

Seated One Leg Curl / 2 Plate weights Side Lunges
3x30lbs x 12@ea / 2x10lbs x12@ea

1 Weight plate Bulg Split Squat / BW 45° One Leg Hyper
2x10lbs x 12@each / 2x15@each

Cable Standing Side Hip Abduction
15.5lbs x 15@ea - too heavy for left
2x14lbs x 15@ea

Kettlebell Endurance Complex

Single KB @each time
No set down unless changing weight
1' @ea lift

Hand to hand swing
OH squat (L)
KB cleans (L)
OH Squat (R)
KB cleans (R)
KB press (L)
Kb Press (R)
Hand to hand Cleans
TGU (L)
TGU (R)
Clean & Jerk (L)
Clean & Jerk (R)
Swing - catch - Squat
Slingshot (KB around body)
Half Snatch (L)
Half Snatch (R)
Plank on KB

Used 8kg for OH Squat & TGU
10kg for rest lifts

Total: 20 mins

Finisher:
2x10kgx20 KB Jump Squat

Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats