Tuesday, August 24, 2010

Strength Circuit Workout 08/24

So I am continuing to make progress - I am 18 days into Making the Cut and feel awesome! I have consistently hit my calorie count recently and expect a damn good weigh in this weekend! As posted earlier, got an fabulous run in this morning and now got in a good strength workout. I upped my weights on almost all of the exercises from when I did this workout 3 days ago - so yay for progress!

Done Circuit Style as fast as possible

Circuit One:
Body Ball Push Ups (with 1 foot on each ball, core engaged so body balls don't touch - these are evil!) - 10 reps
Push Ups - 20 reps (did 5 more than last time)
One Leg Leg Press (done instead of the cables, it was easier) - 10 reps per leg at 50lbs each
Step Plyos for One Minute

Circuit Two:
Dumbbell Press on Body Ball - upped weight by 5lbs per arm - 5 alternating reps with 20lb dumbbells each arm with isometric contraction for non-working arm, plus 5 reps of 20 pounds after (just for fun!)
Half-Crow Push Ups - 5 reps per leg
Harpies - 20 reps
Jump Squats - 10 reps
Warrior Pose with Tricep Press - 30 sec per leg with 5lb dumbbells

Circuit Three:
Dips (till failure) - 25 reps
Hanging Abs - 15 reps
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Side Step Plyos for 1 minute

Circuit Four:
Pike Push Ups - 10 reps
Squat and Military Shoulder Press - 15lb dumbbells in each arm for 10 reps
Dropsies - on bowflex bench - 8 reps per leg
Jump Rope for One Minute

Circuit Five:
Bench Dips with feet on body ball (evil! Pure evil!) - 20 reps
Bicycle Crunches - 30 scissors (60 reps)
Plank Twists - 20 per side
Boat Pose held for 30 seconds

Total Time: 30 Minutes
Total Calories: 270

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