From earlier today, this one was tough!
Bench Press, 55% 1rm-5 sets of 5
Iso Alternating 1 Leg Dumbbell Military Press- 3 sets/ 12 per arm/leg
TRX Tricep Extension- 3 sets AMRAP
Close Grip Shrugs- 3 sets 12
Pullups- 3 sets AMRAP
Thrusters-18, 15 reps
TRX Horizontal Pullups-2 sets 25
Dumbbell Lateral Raises- 35 reps
Good Morning All,
For those who have known me for any length of time outside this blog, you know that I am a huge advocate of 'just do something' physical. I woke up this morning full of intent to go for a run. However, my calves are still sore to the point where running would have not been productive (for my purposes). Instead, I did the following workout, at home, in my bedroom:
50 Hip Lifts
30 Air Squats
50 Shoulder Retractions w/ Bands
100 Band Curls
100 Band Lateral Raises
This took me about ten minutes to complete as I added in some stretching. The point is, even though I was physically derailed from my plan, I still did something. Take that first step and just do something.
Morning Friends! Wrapped up this workout earlier today. Definitely got the neuro-muscular system going! This is a great am workout as all the exercises are done at sub maximal weight and at maximum velocity. This requires a tremendous amount of neuro-muscular action and essentially 'wakes up' the body! Here goes!
Reverse Hypers- 2 sets of 20 reps
Standing Crunches w/ either heavy resistance bands or pulldown machine- 2 sets 30
AIM Trainer- 4 sets of 50*
Hip mobility (step overs, swings, etc)
Squats- 5 sets of 5 at 50% of 1RM. Also, if you have them, use heavy resistance bands
Hang Snatches w/ Overhead Squat 4 sets of 3 reps
Hang Clean w/ Front Squat 3 sets of 3 reps
Overhead Split Squats 20 reps/ leg
TRX Leg Curls 20 reps
Jump rope 100
Went for an am short distance run.
15 minutes of 85%-90% sprints to get the hips loosened. Focus on stable core, movement from lower body.
2 sets of 15degree pull-ups
Good afternoon All,
Put this workout together yesterday morning. Good combo of strength/ growth . Let me know your thoughts!
Incline Dumbbell Benchpress. Work up to 3 max sets of 6-8 reps
Standing Overhead Dumbbell Tricep Extensions- 3 sets of 20 reps
Snatch Grip Upright Rows- 3 work sets 0f 6
Underhand Grip Pullups- 3 sets AMRAP
Mountain Climbers- 2 sets 50
Got after this one pretty good tonight:
Reverse Hypers 3 sets of 15
Standing Band Crunch 3 sets of 30
AIM Trainer 4 sets of 50
Snatches singles working up to Max
Olympic Style Squats-2 sets of 15
Lockout Squats- work up to Max Single
RDL's to ground 3sets of 15
Band seated leg curls- 3 sets of 50
Cool down with more reverse hypers
Good evening Friends! Sorry for the delay in getting this out yesterday. I did this yesterday morning with my old friend Brian. Great workout, short and intense.
Push Press 3sets of 12
Shrugs 3 sets of 20
TRX Horizontal Pullups 3 sets AMRAP
It was good hitting the weights with an old friend from high school. No better way to get after it than having a little friendly competition!
Good evening Friends. I'm a little late posting this one, my apologies :(
50 Overhead Air Squats
50 Incline Pushups
50 Alternating Leg Lunges
50 Retractions with Heavy Tubing
Finish with Straight Arm Planks
As I'm building this Blog, let me know if there are any subjects that you'd like me to research and post on.Exercise, diet, general health.
Good morning All!
Put this quick workout together this morning. This would be a great hotel workout for all you Road Warriors. Took less than 9 minutes to complete and burned about 80 calories...
40 Air Squats
25 Leg raises
30 lunges (per leg) with a crossover step
20 pull-ups (if you can't do pull-ups, substitute with pushups)
Close grip Bench Press- 5, 3, 3, 2, 1, 1
Seated Alternating Military Press w/ Dumbbells- 3 sets of 12 per arm
Alternating Standing Tricep Extensions- 3 sets of 12 per arm
Standing Heavy Band Rows,-3 sets 5 count concentric, 5 hold, 5 eccentric
Wide Pullups- 3 sets, As many reps as possible
Dumbbell Lat raises 1 set of 35
KB Curl- 20 reps