Workouts

Workout Day 30

Struggled through some stairs today because my lower body (QUADS!) is sooo sore, but made it through!

Conditioning:
Ladder/hurdle work

Upper Body:
10 Dumbbell push ups with row
10 Push ups
10 Band chin ups
10 Hammer curl press
Max bench dips
7 Stairs

Lower Body:
1 Minute power plate
10 Keiser squats
40 Yard Keiser dash
10 Single leg carpet sliding kettle bell side lunge
10 Stability ball roll-ins

Core:
20 Burpees
20 Side plank rotations
30 Knee grab extensions

Total: 1 hour, 45 minutes
BANC!

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Workout Day 29

Conditioning:
1 Mile run
Hurdle work:
3 R/L single foot hop on low and medium hurdles
2 R/L single foot side hop on low and medium hurdles
3 R/L single foot hop on high hurdles

Lower Body:
10 Squats with 40 lb kettle bell, holding kettle bell up by neck (right and left arm)
1 Minute power plate holding 45 pound plate

10 Single arm reverse lunge dumbbell press
10 Double dumbbell single leg RDL
10 Single leg hip bridge
10 Single leg calf raises

Core:
30 Second power plate plank with alternating reach
20 Side plank rotations
50 Lying knee grabs

Total: 1 hour, 15 minutes

Workout Day 28

Conditioning:
1 Mile run
1,000 Jump ropes

Upper Body:
10 Single arm land mine press
10 One arm rows

30 Second power plate T rotation push ups
20 Single arm band speed row downs

20 Alternating kettle bell swings
10 Single arm clean to press
20 Band pull aparts
10 Cable push downs

Core:
20 Each tire sledge hammers

Total: 1 hour, 30 minutes

Workout Day 27

Today I just did a workout with a upper body/lower body mixed in:

Conditioning:
20 Stairs

Combined Lift:
1 Minute power plate
10 Hammer curl press
20 Kettle bell swings
10 Band pull ups
10 Single leg kettle bell squats
10 Cable push downs

Core:
1 Minute power plate plank
1 Minute right arm plank
1 Minute left arm plank

Total: 1 hour, 30 minutes

Workout Day 26

Went straight to working out as soon as the camp got over.  After playing games all week and being on my feet, I was still pretty darn tired and my hips were sooo sore, so I asked to just do upper body today to give my lower body a small break, knowing I have to work out tomorrow still too.

Conditioning:
10 Stairs (this was tiring enough!)

Upper Body:
30 Second power plate push ups
20 Ring rows
10 Ring push ups
10 Hammer curls
20 Band pull aparts
15 Bench dips

Core:
20 Side medicine ball wall toss
50 Mountain climbers
100 Russian twists

Total: 1 hour, 20 minutes

P.s–also found out today that one of the guys who trains me is pretty much about to be famous…so crazy!  Apparently he has a song that’s going to be released on the radio sometime soon, I had no idea all this time and all last summer!!

REDNECK CIRCUIT!

At the camp the staff woke up early every morning and did what they called a “redneck circuit,” which was just a circuit of different exercises with weights, jump ropes, etc.  So, on the second day of the camp I woke up at 5:45 and worked out with the staff in their redneck circuit!!  In the circuit we did:

Hammer curl to jerk
Split squat jumps/Ski jumps
Kettle bell swings (single and double)
Tricep dips
Russian twists/straight leg hold
Jump rope
Tricep push ups
Military plate press/front and lateral raises
Weighted jump rope

We did the circuit twice and on the second circuit I switched up some of the exercises.  It was a pretty good workout with 30 seconds at each station and maybe just 10 seconds rest between switching from station to station.  It was a lot of fun working out with a lot of people in the morning!

At the end of the circuit, we did about 30 seconds of hops/foot work on the stairs and then we did a 2 minute plank to top it all off!

Total: 30 minutes

Workout Day 25

Struggled to get through the lower body today… feeling pretty tired. 😦

Conditioning: 

1 Mile run

Upper Body:
10 Stability ball dumbbell press (ended with 40s)
10 Pull ups

30 Second max power plate push ups
20 Ring rows

10 Single arm clean to jerk
20 Band pull aparts
30 Band speed pull downs

Lower Body:
1 Minute power plate
Prowler push
20 Walking lunge knee lifts
10 Glute ham walk out/in
5 Stairs

Core:
30 Second straight leg hold
50 Straight leg crunches
50 Penguins
50 Hip thrusts

Total: 2 hours

Workout Day 24

Conditioning:
1 mile run
10 40 Yard Keiser sprints
Ladder work (single run, double run, inkes, tailwind, front cha cha, single leg hops)

Lower Body:
1 Minute power plate
10 Kettle bell swings
10 Bulgarian split squats
10 Side lunge knee lifts
10 Glute ham raises
10 Single leg calf raises

Upper Body:
30 Second max power plate push ups
10 Single arm ring rows
10 Chin ups
20 Band pull aparts
10 Front/lateral raises

Core:
20 Medicine ball slams
20 Medicine ball side toss
20 Medicine ball sit up wall toss

Total: 2 hours

Workout Day 23

Conditioning:
20 Stairs
1000 Jump ropes

Lower Body:
1 Minute single leg power plate lunge squat with weight
20 Keiser double squat
10 Box jumps
10 Reverse lunge knee lift
20 Stability ball bridges

Upper Body:
10-15 Ring push ups
20 Ring rows
20 Hammer curl to jerks
20 Band pull aparts
20 Bench dips

Core:
50 Elevated medicine ball toss sit ups
50 Russian twists
100 Flutter kicks

Total: 2 hours

Workout Day 22

Started lifting as soon as I got there today and conditioned at the end…

Upper Body:
10 Single arm rows
10 Land mine press

10 Pull ups
Max push ups 30 second power plate

1 Minute scarecrow band hold
10 Plate press and throw

10 Dumbbell curls
10 Lying tricep extensions

Core:
20 Medicine ball slams
20 R/L Diagonal medicine ball twist low to high
50 Knee grabbers

Conditioning:
Body weight Keiser sprints (my second least favorite thing behind prowler push!)
5×20 yards
5×40 yards
5×60 yards

Total: 2 hours