Happy Sunday Funday Friends. This week, we are changing things up. Three days of weights, four days of cardio, core bodyweight. Every once in awhile, its good to tap the brakes so as not to get burned out or overtrained.
Sunday: For 20 minutes:
20 seconds sprint(or as fast as you can), 10 seconds walk. You can apply this to the treadmill, bike, elliptical, or just run.
Monday: Max effort Full Body
Reverse hyperextensions- 2 sets of 25
Hanging Leg Raises-2 sets of 25
Planks-Front, side, side, back. As long as possible
Sumo Deadlift- Work up to a 1 rep max
Max Front Squat- Work up to a 3 rep max
Push jerk- Work up to a 3 rep max
Snatch Grip Upright Rows-4 sets of 5
Tuesday:Bodyweight. 3 times through
50 Air Squats
50 Flutter kicks
50 Hip lifts
50 Mountain Climbers
Wednesday: Volume Full Body
50 Back squats
25 Kettlebell Swings
25 Barbell Deadlifts
25 Push Presses
25 Roman chair situps
The objective is to perform this circuit as fast as possible. As it is very high volume, complete the prescribed reps before moving to the next exercise. Pullups for example, may be difficult to do 25 so feel free to do horizontal, or break down the set into multiple sets.
Friday: Dynamic Full Body
Reverse Hyperextensions-2 sets of 25
Standing Cable Crunches- 2 sets of 25
AIM Trainer-4 movements, 75 reps per
50% Squat- 5 sets of 5 w/ chains
60% Powerclean- 4 sets of 3
50% Bench press- 6 sets of 4
Power Pulls-4 sets of 5
Split Squats w/ Dumbbell military press-3 sets of 10 per leg (On this, as you drop into your lunge, lower the dumbbells and press as you 'stand' back up).
Spend at least 20 minutes on various stretches, focusing on problem areas.