WORKOUT #1
10 wallballs (14lb)
100 jumprope
repeat 4x
20 step-ups (12 in) w/ 55 lb each leg
10 cross body shoulder raises (7.5 lbs)
10 bicep curls (12.5 lbs)
repeat 4x
1 min of alt. leg lift plank (10 sec each leg)
45 sec weighted wall sit (12 lb med ball between knees)
repeat 4x
WORKOUT #2
Can be down with a partner, just alt. who is doing "sally" and who is on cardio break.
row (for length of Flower by Moby
sally squat (follow the up and down directions in Flower)
bike
sally pullup
row
sally lunge right leg
bike
sally lunge left leg
row
sally plank
Tales of a Fireman's Wife
Tips to surviving as a part time single mom
Wednesday, June 25, 2014
Saturday, January 25, 2014
workout #1
30 sec work/ 10 sec rest
squat-kick
toe touch mountain climbers
10 high knees-2 push ups
ball slams
4 rnds
12x8x5
lower body:
squat
leg extension
dead lift
upper body:
curl
tri extension
fly
core:
back extension
knees to elbows
weighted side leans
finish each muscle group before moving on
workout #2
Cardio
30 sit ups
100 j.r.
30 plank jacks
100 j.r.
30 wall ball
100 jump rope
20 min
strength
10 pull up
20 squat
20 inner outer thigh work
3 rnds
workout #3
cardio
200 meter row
50 jump rope
20 sit ups or mountain climbers
strength
weighted walking lunges
chest press
back extensions
tricep row
30 sec work/ 10 sec rest
squat-kick
toe touch mountain climbers
10 high knees-2 push ups
ball slams
4 rnds
12x8x5
lower body:
squat
leg extension
dead lift
upper body:
curl
tri extension
fly
core:
back extension
knees to elbows
weighted side leans
finish each muscle group before moving on
workout #2
Cardio
30 sit ups
100 j.r.
30 plank jacks
100 j.r.
30 wall ball
100 jump rope
20 min
strength
10 pull up
20 squat
20 inner outer thigh work
3 rnds
workout #3
cardio
200 meter row
50 jump rope
20 sit ups or mountain climbers
strength
weighted walking lunges
chest press
back extensions
tricep row
Wednesday, January 15, 2014
Thursday, January 2, 2014
Wednesday, January 1, 2014
workout #1
set timer for 30 min.
side shuffle down room
15 wall ball
side shuffle back
30 mountain climbers
50 jump rope
high knees down ladder/side hops back (2 x)
30 step up each leg (20 lbs)
me-5 rounds; 6th round to jump rope
him-5 rounds; 6th to ladder
workout #2
cardio
1 min jump rope
1 min in/out frog jump
1 min box jump
1 min russian twist
4 rnds
strength
squat
straight leg deadlift
lat pull down
dip
workout #3
cardio/power
10 tuck jumps
10 mountain climber
10 rnds
250 m row
repeat 5 times
strength
squat
pull up
dip
set timer for 30 min.
side shuffle down room
15 wall ball
side shuffle back
30 mountain climbers
50 jump rope
high knees down ladder/side hops back (2 x)
30 step up each leg (20 lbs)
me-5 rounds; 6th round to jump rope
him-5 rounds; 6th to ladder
workout #2
cardio
1 min jump rope
1 min in/out frog jump
1 min box jump
1 min russian twist
4 rnds
strength
squat
straight leg deadlift
lat pull down
dip
workout #3
cardio/power
10 tuck jumps
10 mountain climber
10 rnds
250 m row
repeat 5 times
strength
squat
pull up
dip
Sunday, December 8, 2013
Tuesday, November 26, 2013
"Squat"squatch
So, I think I'm funny. I'm pretty sure I'm not, but I still like to think I am. Hubby and I joined a new gym a few months ago and I've been putting together workouts for us. I named one of them "squat"squatch (you know...like Sasquatch?), mostly because it is a beast! Saying "squat"squatch makes me laugh...and it makes my husband role his eyes. I don't care, I still think I'm hilarious!
Here are 2 of my most recent workouts (and their very clever names).
Sets for Sweat
plyo/cardio portion
1 min work, 10 sec rest, 3 rnds
jump rope
mountain climbers (each toe tap counts as 1)
switch jump lunges
burpees
box jumps
now the strength portion
15-10-5 reps
bicep curls
thrusters
tricep row
The idea with this strength portion is to increase weight amount while decreasing reps
Our numbers for the plyo portion (didn't keep track of jump rope)
Hubs round 1: 110, 40, 13, 16; round 2: 110, 45, 13, 17; round 3: 102, 48, 13, 16
Me round 1: 128, 45, 11, 17; round 2: 110, 44, 11, 17; round 3: 100, 37, 10, 16
Lower-body Killer ft. "Squat"squatch
1 min jump rope
1 min wall sit
1 min 1 leg speed stepups (each leg) w/ 20 lbs
1 min side leg lift (each leg)
1 min hold superman
1 loop around the gym walking lunges w/ 16 lbs. (1 loop around my gym = about 140 lunges)
3 rnds (only do walking lunges 2x)
Now, for the workout you've all been waiting for..."squat"squatch!!!
set timer for 15 mins and run through this as many times as possible
50 pulse squats
50 jump squats
50 body squats
50 sumo squats
50 sumo squat heel lifts (hold a sumo squat position and alt. lifting heel off the floor)
Here are 2 of my most recent workouts (and their very clever names).
Sets for Sweat
plyo/cardio portion
1 min work, 10 sec rest, 3 rnds
jump rope
mountain climbers (each toe tap counts as 1)
switch jump lunges
burpees
box jumps
now the strength portion
15-10-5 reps
bicep curls
thrusters
tricep row
The idea with this strength portion is to increase weight amount while decreasing reps
Our numbers for the plyo portion (didn't keep track of jump rope)
Hubs round 1: 110, 40, 13, 16; round 2: 110, 45, 13, 17; round 3: 102, 48, 13, 16
Me round 1: 128, 45, 11, 17; round 2: 110, 44, 11, 17; round 3: 100, 37, 10, 16
Lower-body Killer ft. "Squat"squatch
1 min jump rope
1 min wall sit
1 min 1 leg speed stepups (each leg) w/ 20 lbs
1 min side leg lift (each leg)
1 min hold superman
1 loop around the gym walking lunges w/ 16 lbs. (1 loop around my gym = about 140 lunges)
3 rnds (only do walking lunges 2x)
Now, for the workout you've all been waiting for..."squat"squatch!!!
set timer for 15 mins and run through this as many times as possible
50 pulse squats
50 jump squats
50 body squats
50 sumo squats
50 sumo squat heel lifts (hold a sumo squat position and alt. lifting heel off the floor)
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