Started my new workout schedule. Today was a random easing into things. Started with a three-parter: crouch, shoot out to push up position, 2 pushups, 10 mountain climbers, crouch, jump up to bars and two pull ups, drop and repeat until tired. I took a breather, then repeated again. Next was a set of squats with a 20 lbs weight while standing on the large unstable halfdome, then lateral twist squats on the half dome, then 15 hungarian squats on each leg. I finished with 20 fly machine at 100 lbs and 8 push up machine at 120 lbs (I think).
Tag: workout
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Workout with Jesse B (Sal standing in as coach only due to injury).
I did three 30/30 rounds of:
– squat-pop with 25lbs
– tricep dips
– high knee in-place jog
– seal walk pike -
5 min warmup
3 cycles, 4 stations, 30 sec workout/30 sec rest:
– hungarian squats w/ 30lb aux
– unstable one-arm press w/ 30lb
– horizontal chest pull
– slider crunch/oblique/pike -
5 minutes warmup
3 cycles, with 30 sec rest between each item:
– 30 sec lunge with 90 degree torso twist and 20lb weight
– 30 sec pushup/pullup burpee
– 30 sec riser hop
– 30 sec ab roller -
First interval workout in a long while, and inaugural use of my new home gym by myself.
5 minute warm up
30 seconds for each exercise, 30 seconds of rest, with three cycles/sets:
– Forward Lunges, alternating legs, 30lbs
– Decline pushups, hands on sliders
– Mountain climbers
– Tricep dips5 minute cooldown
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Workout with Steven.
Two cycles (30sec/60sec) of:
– Burpee – four punches, drop and four alpines, four pushups with lateral extension alternating sidesThree cycles of:
– Bulgarian squats (10/leg)
– Burpee – two pushups, two pullups (30sec)
– Ab roller (30 sec) -
Workout with Steven.
Four cycles of:
– Hungarian squats (25lbs, 10/leg)
– Unstable Tricep dips (10 – 15)
– Unstable press (25lbs, 10/arm)
– Chameleon crawl (10lbs/hand, room length forward and backward) -
Workout with Steven.
3 cycles;
– Medicine ball lunge and torque (8lbs, 10/leg)
– Unstable decline Pushups (10)
– Wave rope (30 sec – one per cycle:underhand/overhand/butterfly)
– Plank sliders (30 sec) -
Workout with Sal.
4 cycles;
– Bulgarian squat (25lbs – 10/leg)
– Pushup/pullup burpee (30 sec)
– Unstable Dips (15)
– Roller crunch (30 sec) -
Workout with Sal;
3 cycles;
– 15 sec bulgarian squats (25lbs)
– 15 sec unstable decline pushups
– 15 sec bulgarian squats (25lbs)
– 15 sec unstable decline pushups
– 30 sec rest
– 30 sec plank slider or roller crunches (alternating)
– 30 sec restAddtl 30 sec rest and final plank or roller crunch for balance
2 cycles;
– 15 sec alt. front punch
– 15 sec alt. round kick
– 15 sec alt. front punch
– 15 sec alt. round kick -
Work out with Sal.
4 cycles;
– Pullups (10/10/8/8)
– Unstable decline pushups (15)
– Divider hops (30sec)
– Roller crunches (30sec) -
Workout with Sal.
4 cycles;
– MB lunge and twist (12 each leg)
– Bi-level pushups (min 10, I did between 12 and 18)
– Divider hops (30 sec)
– Rocking plank (30 sec) -
Workout with Sal.
4 cycles:
– Bulgarian squats (25 lbs)
– Floor runner (30 sec)
– Horizontal pullups (min 10)
– Seal walk (20 lbs) -
Workout with Sal.
4 cycles;
– burpee/ lateral medicine ball squat (30 sec)
– horizontal under arm pull ups (thresh. 10)
– unstable tricep dips (thresh. 10)
– slider crunch/lats/pike (30 sec) -
Workout with sal.
4 cycles;
– Unstable squat with lateral medicine ball twist (20, alternating sides)
– Horizontal pullups (20)
– Unstable pushups (15)
– Roller crunches (30 sec) -
Workout on my own.
4 cycles:
– Hip pop squats (30 sec)
– Unstable one arm press (25lbs, 10 each arm)
– Horizontal pullup (14)
– Slider crunch/oblique/pike (30sec) -
Workout with Sal.
Four cycles;
– Lunge with medicine ball lateral twist (10 each leg)
– Unstable decline pushups (10+)
– Divider hop (30sec)
– Gecko crawl (10lbs weights, 10+ ft forward, then backward) -
Workout with Sal.
Four cycles through:
– Bulgarian squat (25lbs)
– Pullups (10/8/8/8)
– Line-crossing punches (shifting between right and left stance while punching – 30 sec)
– Rollercrunchs (30 sec) -
Workout with Sal.
4 cycles, 30 sec per station, switching off:
– hip pop squats (25lbs)
– burpee (two pushups, four punches, two kicks off same leg (alternating leg each repeat))
– divider hop
– reverse crunch (hands on sliders) -
Workout with Sal.
4 cycles:
– unstable squats with medicine ball (~9 each side, varied each cycle)
– unstable decline pushups (10)
– jump rope (30 sec)
– plank sliders (30 sec) -
Workout with Sal:
Cycle 4X:
Unstable decline pushup
Pullups
Unstable dips
Seal walk -
Training with Sal.
5 minute warm up, then alternating exercise turns, 4 cycles of:
– Lunge with medicine ball lat torque (10 each leg)
– burpee: 2 pushups, 4 punches (30 sec)
– plank slider (30 sec)
– jump rope (30 sec) -
Workout with Sal.
30 seconds each exercise, 30 second rest, cycled through 4 times:
– Lateral lunge with 10lbs weight
– Pushup/Pullup burpee
– Slider crunch/oblique crunches/pike
– Divider hop (9″ bench, one foot on, one off – jumping from left to right) -
First workout with Sal. Four reps; Hip-pop squats (25lbs), horizontal pullups (x/12/12/x), bulgarian squats (10/leg), decline pushups (12/10/10/x)