2/2/12

3 mile run

living room workout
Set 1
Lateral Raises @5# (15/3)
Front Shoulder Raises @5# (15/3)
DB Overhead Press @10# (15/3)
Push Ups (10/3)
rest
Switch Lunges (40/3)
Squats: 10 full squats, 10 pulse squats (60 total/3)
rest
Tricep Kickbacks @10# (12/3)
Bicep Curls @15# (12/3)

Set 2
1 Minute Plank (3)
1 Minute Side Plank (3/side)

1/17/12

Set 1
minimal rest between
KB Swings 20# (15/3)
Up Right Row and Twist 20#KB (15/3)
Prisoner Get Ups (15/3)
KB Lunge Press & Side Twist @20# (15/3)

Set 2
10/50 for 12 rounds
Clean & Press @30#
Squat & Press 15#DB
Squat Leaps
3 Tier Push ups (drop down and stagger up for two)
Reverse Pull Ups using on TRX (hold at top and then back down, up fast)

Set 3
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump

1/5/11

5 min WU

Set 1 - 2 Rounds
TRX Row 4-2-1 (10) + TRX Full Row (10)
BOSU Push Ups 4-2-1 (8) + SB Full Push Ups (8)
Get Ups @10# 10/side
Forward Lunge, 3 Squats, Forward Lunge (repeat to end of room - 1 set)
Lateral Raises @ 5# (15 - 1 set)
Arnolds @ 5# (20 - 1 set)

Set 2 - 2 Rounds
Split Squat @ 20# hold bottom, come up and back down quick (10/leg)
One Legged Squat Jump (12)
One Legged Dead Lift @ 20# (10/leg)
Sumo Squat @ 20# (20)

20 mins of cardio

1/4/12

Set 1 - 2 Rounds
Interval Timer set to 10/50 (seconds of rest/seconds of work)
Moving Jump Squats (back and forth)
Double Kettlebell Swing to Reverse Lunge
Burpees
Sumo Squat w/Leg Raise @ 30#
10 High Knees, 10 Mountain Climbers

Set 2 - TRX (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Rows
Pull Ups
One Legged Push Up, come back to standing position w/each and Knee Raise
One Legged Deadlift w/Knee Raise

Set 3 - TRX Abs (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Plank
Plank to Mountain Climbers (1 min total, 30 secs/)
Plank to Knee Tucks
Plank to Knee Tucks to Push Up (10 total)

12/31/11

Set 1
1 push up, 2 alt lunges, sprint to end of room and moving side lunge back to start
2 push ups, 4 alt lunges, " " " " " " "
3 push ups, 6 alt lunges, " " " " " " "
Set 2 - TRX
One Legged Knee Tuck w/a Push Up to Deadlift (10)
TRX Split Squat (5/leg)
start back at Set 1 (do 2x's)

Set 3
Chest Press on SB @ 20#DB/hand (20/2)
Abs w/Sand Bag on Knees (15/2)
Cable Pulley @ 15# Flyes, Curls, Tricep Extensions (20/20/20 x 2)

Medicine Ball Squat Press & Throw @ 15# (20/1)

Set 4 - TRX
Squat and Row (15/2)
10 High Knees, 1 Burpee and Sprint to other side of room
Renegade Row @ 15#DB/hand (12/2)
10 High Knees, 1 Burpee and Sprint to other side of room

TRX Plank Knee Tucks (10/3...add push ups every 4 Tucks)

30 mins of cardio

12/27/11

Arc Trainer 25 mins

Stability Ball 4-2-1 (8) + SB Full Push Ups (8)
Half Ups (15)
TRX Row 4-2-1 (8) + TRX Full Row (8)
SB Roll Outs (12)
Get Ups @ 10# (FAST) 5/side

Split Squat @ 20# hold bottom and back down (12)
One-legged Squat Jump (8)
One-legged Dead Lift @ 20# (12)

12/13/11

Bench Press on riser @ 40# (15/3)
Arnolds @ 7.5# (20/3)
Burpees until other sets are done
Standing Lateral Raises @ 7.5# (15/3)

Lying DB Flyes (on riser) @ 10# (15/3)
Rear Delt DB Row (single arm) @ 25# (15/2 - 1/side)
alternate on last set with Assited Pullup (15/1)
Reverse Flyes @ 7.5# (15/3)
Pushups until other sets are done

TRX
Pullups (15/2)
Knee Tucks (10)
Knee Tucks w/Pushup (10)
Knee Tucks (10)

12/8/11

Squats w/TX Squat Bar (20/3)
Straight Leg Deadlifts (40/3)
Side Walking Lunges (together) down gym and back

Jump Squats (25/2)
Exercise Ball Pull-ins for Hamstrings (20/2)

Leg Press @ 180# (20/3)
alternating Wall Sits and Leg Lifts on bench

Ark Trainer

12/6/11

Kettlebell Squats @ 20# (15/3)
Mountain Climbers (40-50/3)
Repeater Knee w/Curl and Overhead Raise @ 7.5# (15/leg/3)

Stationary Forward Lunge on Risers w/Kickbacks @ 7.5# (15/leg)
Exercise Ball Pull-In for Abs (in pushup position) (15/2)
Moving Medicine Ball Push-Up (15/2)
Dumbell Squats @ 20#/hand (15/2)

15 min cardio

11/22/11

Set 1
Cable Crossovers @ 10#/side (15/3)
Leg Press @ 180# (20/3)

Set 2
Walking Lunges w/Leg Kick Back @ 15#/hand
Iron Crosses @ 5#/hand (15/3)

Set 3
Bench Press w/Leg Raise @ Texas Squat Bar (15/3)
Bent Over Row Palm Up @ 40# (15/3)

Set 4
Squat Curls @ 20# (12/3)
Weight Side Bends @ 35# (15/side/3)

elliptical

11/17/11

easy day

Leg Set
no rest in between
Incline Leg Press @ 150# (20/3)
Wall Sit w/Curls @ 10#/hand (15/3)
Incline Squats @ 50# (20/3)
Alternating Fwd Lunges (until Incline Squat is finished - about 10/leg)

Elliptical 30 mins

11/15/11

WU elliptical

Set 1
Squats @ 85# (20/3)
Plank Variation with a Push Up (until squats are done...about 15)
Renegade Row @ 15# (20/3)
Lunge Twist and Press @ #15 (15/3)

Set 2
Deadlifts @ 30# (15/2)
Upright Rows @ #30 (15/2)
weighted Knee Strikes w/press @ 15# (25/leg/3) - kickboxing move done fast

Set 3
static Sumo Squat with Jabs @ 5#/hand (35/3)
superset w/no rest in between
static Sumo Squat with Military Press palms facing in @ 5#/hand (35/3)
Negatives in the chin up bar (10/1)
Squat Curls @ 15# (12/2)

Various abs

11/3/11

Set 1
Crossbody Medicine Ball Squats @ 8lbs (??/3)
V-Sit & Bicep Curl @ 10lbs (15/3)

Set 2
Single Leg Deadlifts @ 20lbs/arm (15/4)
Renegade Row w/push up @ 15lbs (10/2)
Fast Arnolds @ 5lbs/arm (20/2)

Set 3
Sumo Squats @ 30lbs (15 or 20?/3)
Wall Crunches with Exercise Ball (??/3)

Elliptical (25 mins)

11/1/11

Workout

Set 1
Curls on cable pulley @ 10lbs/side (15/3)
Press Downs on straight pulley bar @ 30lbs (15/3)
Tricep Pull Downs on rope pulley @ ??lbs (15/3)
Set 2
Clean & Press w/Texas Squat Bar (10/3)
Seated Row on pulley system @ 40lbs (15/3)
Seated Crunch/Leg Pull until Set 1 is complete

Set 3
Jabs @ 5lb dumbells/hand (50/2)
Forward Lunge (isolated leg) and Curl @ 12lbs (15/2)
Set 4
Deadlift @ 30lbs (20/2)
Bent Over Row @ 30lbs (20/2)

*In between 3 & 4
1 - Cross Body Mountain Climbers (50)
3 - Seated Crunch/Leg Pull (25)

Elliptical