thursday, september 17

I really want to start keeping track of this again...I kinda fell out of the groove, even though I have still been working out. I have shin splints, which really, really sucks. I tried to work through it, and the got worse. I've been icing daily and work, and taking days off here and there. But I just really need a break, so I'm going to try biking instead of running for now.

Workout today:
On Bike
Warm up
3 min push
1 min base
2 min push
1 min base
2.5 min push
45s all out
45s recovery
45s all out
45s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery
2 min push
30s all out
30s recovery
30s all out
30s recovery

Floor
8 dumbbell thrust press, 25lb
8 each side R leg crosssed sit up, elebows tap knees, switch
(x3)
45s squat jack
45s squat hold
45s squat jack

8 dead lift
16 plank, lift R leg, lift L leg straight up
(x3)
30s squat jack
30s squat hold
30s squat jack

8 TRX squat lift up extension
16 elbow plank, hips to floor each side
30s squat jack
30s squat hold
30s squat jack

wednesday

Workout today:
Treadmill
2 min warm up
1 min push
1 min base
2 min push
1 min base
3 min push
1 min base
2 min push at 4% incline
90s base
2 min base at 6% incline
90s base
30s all out at 10% incline
1 min recovery
2.5 min push
1 min base
2 min push
1 min base

Floor
600m row
(x1)
21 arm curl (7 bottom half, 7 top half, 7 full)
12 tricpe extension
12 alternating staright arm forward and sides
(x3)

6, 8, 6, 8, 6 reps
Kneeling concentration curl
Diamond push up
Power squat + jump

150m row sprint
20 medicine ball jacks
(x3)

Party on!

tuesday

Workout today:

Run to row
4 mile run
400m row
2 mile run
200m row

12 jump lunges
10 kettle swing with 25lb
8 3squat, 3 push up
(x3ish)

20s on 10s off
Side plank crunch
(x 6)

3 mile run
300 m row
1 mile run
100m row

12 jumping jack with medicine ball
24 standing toe touch medicine ball
12 soldier plank
(x 3ish)

20s on 10s off
V up with medicine ball

Wednesday

Today's Workout
Treadmille:
1 min base
2 min push
1 min base
3 min push
1 min base
90s push
1 min base
1 min push
1 min all out
1 min recovery
3 min push
1 min base
2 min push
1 min base
90s push
1 min base
1 min all out

Floor

12 squat and press, dumbbells by shoulders
12 tricep extension, 15lb
16 lunge hops
(x 3-4)

12 hammer curls, 15lbers
8 one leg dead lift, 15lbers
8 one arm dumbbell side bend
20 mountain climbers
(x 3-4)

10 in and out hands on cart
10 in and out feet on cart
10 v ups feet on cart
10 side in and out on cart
(x3)

Party on!

friday!

Workout today was pretty good:

Treadmill
2 min push
1 min base
2 min push
1 min base
1 min push at 4% incline
1 min push at 6% incline
1 min push at 8% incline
1 min base
30s all out at 10% incline
1 min recovery
1 min all out
1 min recovery

Floor
14, 12, 10, 8
Lunge each side, one arm press with alternating arms
Bicep curl
Tricep kick back
Bosu side hops
Tricpe extensions
Band bicep curls
Band upright row

Treadmill
6 min run

Floor
6 min row

Party on!

thursday

Workout today:
Treadmill
2 min push
1 min base
1 min push
1 min base
1 min push
30s all out
1 min recovery
1 min push

10 squat and press, one arm with 20lbs
10 TRX squat and jump
8 push up + jump to hands

10 snatch with 20lb each arm

16 side jumps on bosu
10 bosu sit up + stand up
4 bosu burpee, holding in hands

wednesday

Another great workout:

Treadmill
3 min push
1 min base
3 min push
1 min base
2 min push
1 min base
2 min push at 3% incline
1 min base
2 min push at 5% incline
1 min base
1 min push at 5% incline
1 min base
1 min push at 6% incline
1 min base
1 min push at 7% incline
1 min all out at 7% incline
Recover

Floor
8 dumbbell high pull, 20lbers
8 standing fly 15lbers
8 burpees
(x3)

8 TRX pull up, body verticle to floor
16 TRX alligator pull
200m sprint row
(x3)

8 TRX standing fallout
8 TRX press
8 push up with little jump
(x3)

Party on!