2 a day

19 Nov

Subbing am bootcamp in the morning. here’s what i have planned [going to see how it goes; i might do the same workout in the afternoon; might do stations]

here’s the playlist:

Playlist!

Playlist!

warm up: @10 – 15 min

  • jog perimeter of room.
  • lunge / squat –> in big circle, forward-side squat – back lunge repeat 10x then pulse.
  • repeat jog and then lunge/squat other leg.
  • high knees around room.
  • kicks –> big circle, walk in R/L/R/front kick, walk back, back kick repeat 4x, hold kicks: front L, back R 5x, then 10x hold front kick and extend leg 10x.
  • repeat high knees and kicks other leg

superset #1 45/15 — this will start around the time Blurred Lines starts

  • db deadlift — heavy #25
  • box jumps — with plate or db across chest
  • chest press — same heavy
  • repeat

 superset #2: 45/15

  • hover –> hold as long as possible, rest and repeat
  • alt lunges – med db #15
  • wall sit + bicep curl #10
  • repeat

Tabata weighted pop squats / sit down squat jumps [if this music starts before we’re done, we’ll start the Tabata – i’ve tried to time it but that always fails IRL]

superset #3: 45/15

  • OH press #15
  • db tri ext #15
  • wide squat hold 1 db #15
  • repeat

 superset #4: 

  • plank alt arm lift – 60 sec
  • flutter kicks – 30 sec
  • plank to failure –> 3 min, as long as you can, rest 15 sec, repeat

Tabata weighted pop squats sit down squat jumps

partner finisher [5-10 min dep on time]: one person is running other person does 10 reps then switch:

push ups, db squats with bicep curl, v sits, star jumps, tricep push ups, squat jumps, inchworms, db swings, burpees

abs: leg lowers — 1/2 back sit ups — hollow man — lay flat, bent knees, obliques — double leg extensions

I’ll plan to repeat the workout in the afternoon. If I do stations — it’ll be something like this: (1 min/station, repeat if time)

downdog push ups

one knee balance bicep curl to press

wall balls

barbell thrusters

db high pulls

partner burpee med balls

bridge chest press

wide arm push up to superman

goblet squat bicep curls

I feel like this is something my mother would say.

 

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