Stories of 2019 #26: Week in Workouts 1

For those needing a new workout or fancy shaking their gym routine up a little bit here is what I did in workouts this week…

P.S. some of these are an absolute KILLER!

Monday (cardio – do this workout with a partner and whilst they are running, you do the other exercise until they are finished)

400 meter run x mountain climbers / 400 meter run x burpees / 400 meter run x wall balls (I did 6kg) / 400 meter run x leg raises / 400 meter run x russion twists (I used an 8kg kettlebell)

1 minute plank x 10 push ups – repeat 3 times

Tuesday (Iron class, focusing on heavy weights)

Barbell chest press on floor 5 x 10 / body weight rows 5 x 12 (super set so do one after the other with no pause)

Kettle bell push press 3 x 8 per arm / kettle bell single-arm row 3 x 8 per arm (super set this again)

Plated push ups 3 x 10 (weighted plate on your back)

Wednesday (Rest day. Woooo!)

Thursday (Cardio class again. This one was especially hard so good luck ha ha. I struggled!)

400 meter run / 50 (yes, I repeat 50) jump squats – have 8 minutes to complete twice

400 meter run / 15 burpees / 300 meter row – have 10 minutes to complete twice

800 meter run / 10 pull-ups – have 12 minutes to complete twice

Friday (Weighted, Olympic lifting session)

Floor to overhead press with barbell 5 x 5

Hanging clean and press 4 x 4

EMOM (each minute, on the minute)… minute 1: 10 kettlebell swings on left arm / minute 2: 10 kettle bell catches on left / minute 3: kettle bell swings on right arm / minute 4: 10 kettle bell snatches on right / minute 5: rest / REPEAT TWICE

Saturday (My fav – squat Saturday)

Wall balls (6kg ball) 3 x 15 / back squats (I went up to 95kg, my personal best) increase weight as descrease reps for 10,10,3,3,3 / barbell hip thrusters 3 x 10 / leg extensions 3 x 12 / leg press 3 x 20 (10 wide, 10 narrow)

Sunday… I was going to go but a late night at work meant I did not make the class. But, oh well, I am off to the airport so no time now to try and get my bikini bod!

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