Workouts

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!

Workout Day 38

Upper Body:
10 Dumbbell bench press
10 Front/lateral raises
10 Chin ups
15 Parallel bench dips

Lower Body:
5 Power cleans (end 120 lbs)
5 Box jumps
10 Goblin squats
10 Single leg calf raises

Core:
30 Hip thrusts
30 Second side planks
100 Flutter kicks

Total: 1 hour
BANC!

Workout Day 37

Today I went up to the gym and did my own thing:

Upper Body:
10 Dumbbell bench press (end 40’s)
10 Front/lateral raises
10 Dips
10 TRX rows

Lower Body:
5 Power cleans (end 120 lbs)
5 Box jumps
10 Goblin squats
10 Single leg calf raises

Core:
20 Medicine ball side toss
100 Bicycles
30 Hip thrusts

Total: 1 hour

Workout Day 36

Last day of summer workouts ever!  I was honestly so sad for this!!  I love this place and will miss it so much!  I can honestly say I had a moment in my car after I was done where I shed a couple tears… (sure not many student athletes feel that way about their last workout ever!)  But hey, what can I say?  When you devote so much time for so many years to something you love, it’s hard to not be heartbroken about it ending all too soon!!  Anyway, mini violin moment over!  As sad as it is to have summer ending, it’s exciting looking forward to the school year starting up after putting in all the work over the summer and getting back to work with the team in preparation for the season!

Conditioning:
Ladder work
Hurdle work
5 Prowler push down/back (light/speed=180 lbs)
5 Resistance sprints
5 Tall fall sprints

Lower Body:
1 Minute power plate
10 Goblin dumbbell squat
10 Kettle bell single arm extended split squats
10 Kettle bell side lunges
10 Single leg RDL

Core:
10 Side sledge hammers
50 Medicine ball wall sit ups

Total: 2 hours
BANC!

Workout Day 35

Conditioning: 
1 Mile run
5 Tire flips (4 sets)

Upper Body:
100 Boxing punches
10 Pull ups

10 Land mine press
30 Band pull downs

30 Band twists with arms extended
10 Single arm rows

10 Hammer curl press
10 Ring push ups

50 Rope alternating arm swings
50 Rope arm up/down together swings

Core: 
2 Minute plank
1 Minute side planks
x2

1 Minute plank
30 Second side planks
x2

Total: 1 hour, 45 minutes

Workout Day 34

Last week of workouts!  I’m actually really sad about it, especially because I love the place where I work out at and I’m going to miss it a lot!!!

Lower Body:
1 Minute single leg power plate split squat (Right hip flexor a bit bothered)
20 Kettle bell swings

Prowler push down/back (360 lbs, wow!!)
1 Arm extended kettle bell split squat (Right hip flexor a bit bothered)
10 Side lunge knee lift

Core:
10 Sledge hammers
30 Hanging knee raises
1 Minute plank (Right leg bothered a lot by this, especially butt/high hamstring area!)
30 Second side planks

Total: 1 hour, 45 minutes
BANC!

Workout Day 33

After a full day car ride yesterday, I’m finally home and back to doing the old workouts I’ve been doing all summer!  Nice to be back but I’m missing upstate NY quite a bit… Totally fell in love with it up there!  Today’s workout felt pretty tiring considering I sat on my butt in a car all day yesterday, but I trust I’ll be able to get back in the swing of things!

Lower Body:
1 Minute power plate
10 Kettle bell swings
10 Box jumps
10 Reverse dumbbell lunges
10 Single leg calf raises

Upper Body:
20 Ring rows
10 Pull ups
15 Band pull aparts
10 Cable push downs

Core:
10 Sledge hammers
10 Side medicine ball tosses
10 Medicine ball sit ups

Conditioning:
10  Suicides (5 pillar)

Total: 1 hour, 45 minutes
BANC!

Syracuse YMCA Workout (#32)

Today I went to a YMCA in Syracuse and did one of my usual lifts there.  So awesome to be able to do a good lift again after a week!

Upper Body:
10 Dumbbell bench press (ended with 40’s!)
20 Tricep band push downs
10 Front/Lateral raises
10 Band Chin ups
10 1 Arm rows

Lower Body:
10 Power cleans (right leg bothered a bit near upper hamstring area)
10 Goblin squats (same as above)
10 Single leg hip bridges
10 Single leg calf raises
10 Bulgarian split squats

Core:
100 Bicycles
20 Side medicine ball toss
10 Medicine ball slams
30 Second side planks

Total: 1 hour, 30 minutes

Pure Barre Workout (#31)

This afternoon I went to Pure Barre in Syracuse for a workout, which is like a yoga/pilates studio and boy was it rough!  I came in thinking I would be able to do the workout pretty well, but it was so tiring and pretty hard!  It was a lot of small, limited movements, but that’s what made it hard because you had to hold positions for a long time making small movements!  I really enjoyed going there though, and was an interesting, different type of workout to do for a change!  (Holding up my right leg in some positions was rough and it bothered me a bit though…)

Total: 1 hour