Workout Renovations

Even though today was my rest day from the gym, I have a lot of exciting workout news to share. In order to blast through a plateau, I’ve updated my exercise plan. I have a lot of the same exercises that I’ve either added weight to or made it somehow more difficult.

This week’s schedule looks like this (thanks in large part to the rain).

Sunday:
Dumbbells/Body Strength Mash Up-
– Bench Presses
– Tricep Dips
– Tricep Extensions w/ Calf Raises
– Hip Lifts
– Bicep Curls
– Step Ups
– Front Raises
– Push Ups
– Single-Leg Rows
– Mountain Climbers
– Shoulder Presses w/ Squats
– Lunges
– Shrugs to Monkey Arms
– Deep Plie Squats
– Shoulder Flies

Core-
– Kneeling Kickbacks
– Mermaid Raises
– Crunches
– Bicycle Crunches
– Legs Up Crunches
– Russian Twists
– Sit Ups
– Alternating Ankle Grabs
– Plank (1 minute)
– Side Planks (30 seconds each side)
4 x 12
Cardio-
– Swim

Monday:

Strength/Core-
– Yoga

Cardio-
– Run

Tuesday:

Barbells-
– Snatch and Presses
– Bicep Curls
– Front Deadlifts
– High Pulls
– Front Rows
– Squat Presses
– Bench Presses
– Standing Tricep Extensions
– Front Shoulder Presses
– Front Raises
– Shoulder Raises
– Tricep Kickbacks
– Leg Presses

Core-
– Box Jumps
– Split Squats
– Squat/Elbow to Knee Twists
– Lunge Twists
– Burpees
– T Jacks
– V Push Ups
– Spiderman Climbers
– Hip Lift Calf Raises
– V Ups
– Plank (30 seconds)
– Side Plank (20 seconds each side)
4 x 10

Cardio-
– Jump Rope
– Jumping Jacks
– Bicycle Sprints
– Treadmill Sprints
– Rower Sprints

Wednesday:

REST

Thursday:

Medicine Ball/Ball-
Circuit 1
– Burpees to Throw
– Squat Swings
– Lunge Twists
– Single-Leg Deadlift Reaches
– Ball Twist Tosses

Circuit 2
– Mermaid Raises
– Hundreds
– Elevated Hip Lifts
– Russian Twists
– Ball Flies

Body Strength-
Circuit 3
– Lunge Knee Ups
– Jumping Jacks
– Squat Jumps
– Plank Jacks
– Box Jumps

Circuit 4
– Push Ups
– Mountain Climbers
– Dips
– Bicycle Crunches
– V Ups
3 x 15
Circuit 5
– Plank (1 minute, 30 seconds)
– Side Planks (1 minute each side)

Cardio-
– Swim

Friday:

Barbells-
Circuit 1
– Elevated Bench Presses
– Plie Squat Presses
– Side Deadlifts
– Leg Presses
– Cable Shoulder Presses
– Cable Shoulder Raises

Kettlebells-
Circuit 2
– Swings
– Deadlifts
– Tricep Pushbacks
– Snatch and Presses
– High Pulls
– Bent-Over Rows

Circuit 3
– Elbow to Knee Presses
– Split Squat Twists
– Side Leans w/ Squats
– Mermaid Raises
– Leg Lifts to Hundreds
– Legs Up Crunches

Body Strength-
Circuit 4
– Single-Leg Kickbacks
– Step Up Twists
– Walking Lunges
– V Push Ups
– Ankle Grabs
– Russian Twists
4 x 12

Cardio-
– Jump Rope
– Jumping Jacks
– Bicycle Sprints
– Treadmill Sprints
– Rower Sprints

Saturday:

Strength-
– Yoga

Cardio-
– Run

These workouts seem extensive, but remember, if you want to incorporate any of these into your routine, you can easily break up the segments. I prefer to do circuits because it makes everything flow faster and it doesn’t seem as tedious. Less rest in-between sets is also good to get the heart racing.

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