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! 😦

Lift Workout 28

Today’s workout:

1. 10 speed hang cleans
2. 10 standing barbell press
3. 10 dead lifts
4. 10 each dumbbell 1-arm rows
5. 10 each calf raises

x 5 rounds

Ab circuit:

1. 20 bench lying knee tucks
2. 30 weighted Russian twists
3. 1 minute plank
4. 20 straight leg raises

x 4 rounds

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 27

Full Body Circuit:

1. 10 snatch
2. 10 tall box jump
3. 20 stability ball pull-ins
4. 10 band pull ups
5. 20 plank jumps
6. 10 slow squats explode up

x6 rounds

Upper Body/Ab Circuit:

1. burn out bench (30, 25, 20, 22)
2. 10 curl bar
3. 10 kneeling bar roll outs
4. 20 each oblique crunches
5. 20 sit-ups

x4 rounds

Lift Workout 26

Full Body Circuit:

1. 10 squats with pause at bottom
2. 10 band pull ups
3. 10 plate box jumps
4. 10 burpee push ups
5. 10 jumping jack high pulls

x5 rounds

Ab Circuit:

1. 20 plank jumps
2. 20 each obliques
3. 15 stability ball pike pull-ins
4. 40 bicycles

x4 rounds

Lift Workout 25

Quick Full Body Circuit:

1. 10 each 1-arm rows
2. 10 skull crushers + 10 fast close grip bench
3. 10 burpee push up to box jump
4. 20 plank jacks
5. 20 plank jumps

x5-6 times

Lift Workout 24

Cardio Circuit:

1. 100 jump rope
2. 10 barbell jump squats
3. 10 tall box jumps

x 4 rounds

Heavy Lift Circuit:

1. power cleans (decrease in number and add weight)
   1. 8 @ 90
   2. 6 @ 100
   3. 5 @ 105
   4. 4 @ 110
2. 8 assisted band pull ups
3. 10 back squats
4. 12 hanging knee raises

x 4 rounds

Ab Circuit:

1. 20 each plank rotations
2. 20 leg lifts
3. 20 med ball sit up wall throw

x 4 rounds

 

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