Heavy program today…

This will be my “resort to” program when I haven’t anything planned for myself 😛


After my warm-up which will be 15 minutes dance or elliptical:


2.5 minutes running upstairs/ walking down

25 Push-ups

25 Jump Squats

25 Pistol Squats…each leg

25 Push-ups


2.5 minutes stairs

25 Push-ups

25 Jump Squats

2 minutes Skip Rope

Barbell lying triceps extensions on bench

25 Pistol Squats…each leg

Some balance trainer AB stuff—>V-sit crunches, etc.

2-minute Skip Rope

25 Dips using bench then—>BENCH AB-OVERS: Hands behind butt, butt near 1 end of the bench, using abs, legs together—>move legs from one side of the bench to the other for 25 Reps (Both sides = 1 Rep)

25 Jump Squats

25 Push-ups

25 Shoulder lateral raises


2.5 minutes stairs

25 Loaded 1-leg squats (1 up at side–squat down–raise other leg & so on)

Barbell lying triceps extensions on bench

(50–>Both sides counts as 1 Rep) Standing with feet shoulder-width apart, holding heavy weights at sides, just doing side bends (not lifting dumbbells, etc)

25 Dips

25 BENCH AB-OVERS


2.5 minutes stairs

Lying down on back—-> chest up a bit—>bend sides to meet hand to ankle (25 reps)

25 Pistol Squats…each leg

25 each–>Single Overhead Triceps Extension

50 V-sit abs on mat (very fast—>make it burn)

25 Supermans—>On belly, face down, arch up upper body & lower.

1-minute Skip Rope

Bicep curls & Forearm work

25 Flutter kicks (abs)

25 Hip Thrusts—-> Sandbag—-> Squat down with sandbag (both hands holding it, elbown not locked) between legs then thrust bag out while squeezing butt, quads/hams —> thrusting pelvis forward to move bag.

25 Loaded 1-leg squats (1 up at side–squat down–raise other leg & so on)

25 Supermans

25 Mountain Climbers

25 Loaded 1-leg squats (1 up at side–squat down–raise other leg & so on)

Rows


Cool-down & stretch—->Split time!


Obviously, a difficult program. I will go fast with it but will take rests when needed.

Boot camp time!

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