Month: January 2017

Lift Workout 29

No time today to work out during the day, so I did a quick lift and will run later when I have more time!

Circuit:

  1. 10 slow back squat
  2. 15 hanging knee raises
  3. 10 speed hang cleans
  4. 10 box jumps
  5. 10 hide-the-tri

x 5 rounds

No time for abs! 😦

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10 Minute Increments Cardio Workout

Wanted to design a workout based off of cardio exercises… Here’s what I came up with:

  1. 10 minutes jumping rope (1,000 reps)
  2. 10 minutes box jumps (line up 10 boxes and jump on all the boxes, then on one and over the next, etc.)
  3. 10 minutes of 1 minute plank + 1 minute wall sit back and forth
  4. 10 minute plate agilities
  5. 10 minutes med ball series:
    1. 20 each side toss
    2. 10 slam
    3. 10 squat and chest press up high

Great 50 minute workout and seemed to go by fast!

Lift Workout 23

Circuit:

  1. power cleans
    1. 1 x 10 light (75)
    2. 1 x 8 add weight (85)
    3. 1 x 8 add weight (95)
    4. 1 x 6 add weight (100)
    5. 1 x 4 add weight (105)
  2. 10 assisted band pull ups
  3. 20 side-to-side hanging knee raises
  4. 10 box jumps
  5. 10 barbell front squat to overhead press
  6. 100 jump rope

x 5 rotations

Abs:

  1. 1 minute plank
  2. 15 suitcases
  3. 10 leg raise to butt-ups
  4. 20 each side abdominals

x 3 rotations