Week Seven|Wednesday|Workout

Workout:

Superset:

  • Lat pulldown (wide grip): 4 x 15-20, 50 lb
  • Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb

Superset:

  • Goblet Squats: 4 x 15-20, 20 lb
  • Plie Squats: 4 x 15-20, 20 lb

Superset:

  • Push ups (standard): 3 x 10-15
  • Plank: 3 x 30 seconds

Superset:

  • Body bar overhead squat: 4 x 15-20, 9 lb
  • Curtsy lunges: 4 x 15-20

Superset:

  • pistol squat: 3 x 10 each leg
  • Single leg deadlifts: 4 x 15-20 each leg, 8 kg
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Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

Week Four|Day Two

Workout:

Superset:

  • Barbell back squat: 3 x 8, 140 lb
  • DB lunge: 3 x 8, 50 lb

Superset:

  • Barbell romanian deadlift: 3 x 8, 190 lb
  • Standing calf raise: 3 x 8, 120 lb

Superset:

  • Barbell curl: 3 x 8, 55 lb
  • lyring triceps extension: 3 x 8, 30 lb
 
  • handing leg raises: 3 x 20

Cardio:

  1. Bodybar squats: 20 seconds
  2. kettlebell swings: 20 seconds
  3. bodybar squats: 30 seconds
  4. kettlebell swings: 30 seconds
  5. bodybar squats: 45 seconds
  6. kettlebell swings: 45 seconds

I used a 18 lb bodybar and used a 10 kg kettlebell. Did this whole cardio workout 3 times. 

Week Four|Day One

Monday, November 27th 

 

Workout:

 
  • Incline barbell bench press: 3 x 8, 75 lb
  • DB bench press: 3 x 8, 80 lb
  • Wide grip pull up: 3 x failure
  • bentover barbell row: 3 x 8, 75 lb
  • Seated DB shoulder press: 3 x 8, 60 lb
  • DB side lateral raise: 3 x 8, 40 lb
  • Sit ups: 3 x 20

Cardio:

  1. Sprints: 30 seconds
  2. Sprints: 45 seconds
  3. sprints: 1 minute 

I did them 2 times each

Wednesday CrossFit

CrossFit Circuits (Deload Day)

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 25 lb
  • DB thruster: 5 reps, 25 lb
  • Jump squat: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 25 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit ups: 15 reps

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 65 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • Overhead squat: 5 reps, 45 lb, 50 lb 

For week three, I decided to deload on the circuit exercises and do less weight loads. This was definitely needed because I didn’t want to over-train. 

 

Fitness WonderWoman,

Shay-lon

Wednesday CrossFit Circuit Training

Circuit One: (4 rounds)

 
  1. Manmaker: 5 reps, 40 lb
  2. DB Thruster: 5 reps, 40 lb
  3. Overhead squat: 5 reps, 45 lb

Circuit Two: (3 Rounds)

  1. Weighted burpee: 15 reps, 40 lb
  2. Kettlebell swings: 15 reps, 10 kg
  3. Decline sit ups: 15 reps

Circuit Three: (5 Rounds)

  1. Hang clean: 5 reps, 75 lb
  2. Push press: 5 reps, 65 lb
  3. Kettlebell snatches: 5 reps, 10 kg
  4. Kettlebell pistol squats: 5 reps, 10 kg

Nov. 13th Workout|8 Week Program|Week Two|Day One

Chest, back, abs, shoulders

 

Today’s workout consisted of 3 new exercises along with some cardio at the end. I happened to keep everything the same weight as last week, but instead upped the reps by 2. My hope is to continue using this same weight but add 2 more reps next week as well, then eventually up the weight. All this week, you will see how I will increase the rep range by 2 and might add two or 3 new exercises to add some variety to the program. 

 

Workout:

Superset:

 
  • Incline barbell bench press: 3 x 10, 70 lb
  • DB bench press: 3 x 10, 60 lb and 70 lb
 
  • Wide grip pull: 3 x failure

Superset:

  • Bentover barbell row: 3 x 10, 70 lb
  • Bentover reverse grip barbell row: 3 x 8, 70 lb

Superset:

  • Seated DB shoulder press: 3 x 10, 50 lb
  • Standing DB shoulder press: 3 x 8, 50 lb
 
  • DB side lateral raise: 3 x 10, 40 lb

Superset:

  • Sit ups: 3 x 25
  • Crunches: 3 x 25

Cardio Workout

  1. Jump rope: 30/45/30/45
  2. DB step up: 30/45/30/45

Fitness WonderWoman 

Shay-lon