Monday “Getting back in Rhythm” workout


Oh the Christmas Holiday has come and past and I hoped that everyone has had a great Holiday spending good time with family and friends. Now it is time to get back into the swing of things and to starting climbing the mountain once again. Two days off from working out will do your body good but I usually like to work myself back into working out slowly. Usually peaking with my hardest workout usually later in the week. Even still I did feel great coming into this workout with no aches or pains. Since the last workout I decided that I needed to increase my work speed on my workouts so now the minimum speed will be 10 mph.  So now I will be moving a a 6 mile pace which in relative terms of speed its not really fast. Most people can run faster than 10mph but it is a matter of sustaining that speed which will be the goal. Since it is an increase I decided to cut my time down to 30mins and work my way back to 60 mins.  Stretching and mobility  work is the same I am still on working on hip and ankle mobility along with shoulder and thoracic spine mobility.  I definitely feel that it is helping me become more limber.  I haven’t had any aches and pains and I feel good overall.  Lifting I decided it was time to switch up some exercise in my work to make me more explosive.

Aerobic work                                                  30 mins
Work 1 min @ 10mph
Rest   1 min @ 10mph

 

Stretching and Mobility                         20 mins

Lifting
Hang cleans                                                      5 x 5
Walking Lunges                                               3 x 20( 10 each leg)
Box Jumps                                                        3 x 5
Cable pull SLDL                                               3 x 8(each leg)
Dumbbell Bench Press                                 4 x 6 (each arm)
L- Pull ups                                                         4 x 6
Back Extension w/ Rear deltoid raise   3 x 8
Anti-rotation T bar                                       3 x 10
Sit ups w/ antirotation                                3 x 20
 Total Time                                                  120 mins 

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

2 thoughts on “Monday “Getting back in Rhythm” workout”

  1. Good to hear you got right back on track:)) I actually did very well the past two days, surprisingly, and stayed with my training and diet. I ended up taking off yesterday, from not only work, but also from training. I have every intention to go all out today though; fingers are crossed. Great post and find :))

    jonwatersauthor.wordpress.com

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