Stories of 2019 #50: Week in Workouts 3

This week has been a great week for working out! They have been hard, sweaty and I definitely can tell that I have been pushing myself that bit further. I must admit, I do go a little easier in fear I cannot do it. But something has changed in me. I am on it! Feeling strong and have kept on track with the food side of things also, which is mainly what I struggle with.

Lets get to it then.

Monday

PM – The shake off the weekend cardio class. This workout only really would work in a group as you each do one thing and carry on the other moves until the whole group has each done that move.

Round 1 / each person in the group does 20 burpees / whilst each person takes turns to do their burpees the rest of the group do 10 wall balls / 10 star jumps / 10 lunges

Round 2 / same concept with only 15 burpees / 10 kettlebell swings / 10 jump squats / 10 tuck jumps

Round 3 / 10 burpees / 10 kettlebell snatch / 10 tricep dips / 10 push ups

Tuesday

AM – I actually had a personal training session on Tuesday, which was fun, with Sam from Renegade gym, as I just feel like I need some extra guidance on how to achieve my goals.

Barbell strict overhead press 5 x 10 (30kg) / Cable overhead press 21, 18, 15, 12 with a-frame press ups in between each rep for 10 / Cable overhead press dropset for as many reps as possible x 3 / Lateral raise 3 x 12 (5kg)

Wednesday

AM – Burn baby, burn! And, did this burn. I still have an achey neck now from the amount of wall balls…

Bench chest press 5 x 5 (42.5kg) / 150 calorie row taking turns in pairs (if doing workout on your own, you could just do 75 calories) / 150 wall balls (6kg ball I used) and then every time you pause or put the ball on the floor you have to do a 200 meter run (!!)

I managed 75 wall balls in a row, which left me feeling very dizzy lol. Then did the rest in 2 goes. So, overall, I ran three times.

Thursday

PM – Again this class was based on a group but you could just use this as a circuit. Similar layout to Mondays class with the time it takes for one person to do their exercise, you keep going with your exercise until they are done.

300 meter row (timer for rest of group) / butterfly sit-ups / kettlebell USA swings (overhead) / dumbbell thrusters / do this circuit three times

120 calories row race / we did this between four people.

Friday

PM – In all honesty, lacking motivation on this day, this was not my best workout of the week.

Barbell bent over rows 12/10/6/3 (increasing weight, 45kg for me) / hammer curls 12 x 3 (7kg) / banded bicep curls 3 x 20 (me and sammy basically did half of these…)

Saturday

AM – My favourite class of the week – squat Saturdays. I love this class because George, who runs it, is also pushing you to try that little bit harder and it is jam packed full of exercises. Safe to say, my legs hurt today!

Wall balls followed by jump squats 12 x 3 / barbell back squats 10/8/6/3/1 (I hit a PB and managed 105kg 1 rep max) / back squat drop set 12/18 (I did 80kg then 60kg) / leg extension 3 x 15 with goblet squats (20kg) 3 x 15 / leg press 3 x 6-10 (however, me and Heather, tried 2 reps are 300kg! And smashed it) / weighted walking lunges 2 x 2 lengths with still leg deadlifts 2 x 12 (dead by this point, I did 6kg with the lunges and 40kg with the deadlifts)

Sunday

Finally, giving myself a rest day!

Totally have the gym bug at the moment and I am absolutely loving each and every workout. Even when I am not really putting 110% into my workouts (aka, Friday), I still went and felt so much better for going and at least putting in 80% effort!

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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!