Monday Workout


Monday I decided to test myself a little bit I gave myself a  circuit and see how many round I could complete before my body gave out. I was feeling particularly good that day. So the circuit consisted of 10 Med ball push-ups, 12 Kettle bell swings(six each arm), 16 Bent over rows( 8 each arm) and finish with 10 Kettle bell Clean and press( 5 each arm) then followed by 300 meter sprint. Rest for a 1 min and repeat the circuit again. I kept track of my heart rate while performing the circuit and it peaked around 92% of my Maximum heart rate but on average stayed around 84% percent. I was able to complete 14 rounds before I called it quits. Which I think is outstanding. It took me roughly 50 minutes before I threw in the towel. I got plenty of lifting and cardiovascular work with that circuit. But I am still a glutton of Punishment so I grab the medicine ball and did 3 x 30 tosses against the wall after each set I got down and performed a 30 second plank.  I believe it is a good mixture of training your core and abdominal through movement and static holds.

Rounds           50 mins
10 med ball push-ups
12  KB swings
16 Bent over rows
10 KB Clean and press
200 meter sprint.

 

Medicine Ball tosses 3x 30
Planks 3 x 30

Give this workout a try and see how you feel afterwards.  It is a fantastic circuit and I suggest that everyone gives it a try.

Friday and Sunday workout


Friday Workout 
45 mins

10 clapping push ups
15 KB swings
10 Ballistice Bent over rows
10 Clean and press
Sprint 3 down and backs

Lifting
Power cleans 4 x 5
Pull-ups  3 x 8
Medicine ball tosses 3 x 30
Plank series 1 min and 2x 30 secs

Sunday Workout
45 mins
10 Elevated push-ups
15 Kb Swings
12 Single arm Bent over rows
12 KB Snatches
4 down and back sprints

Lifting
Hand cleans 4 x 5
RFESS 4 x 6 each leg
Pull ups
Medicine ball 3 x 30
Plank Series 1 min  and 2 x 30 seconds

Tuesday workout


Monday there was no workout I had to deal with some “life Situations” So I got to start this week workouts on Tuesday. I decided to continue to increase the intensity of my workouts instead of the duration. I am still performing the kettle bell circuit with sprinting. I believe that it is really helping me with increasing my heart and keeping it elevated throughout the workout. I have  started to wear a heart rate monitor so that I can keep track of my heart rate this way I know that I am working hard enough I should be able to get to at least 88% of my max heart rate.  After the Kettle bell circuit I jumped on the Treadmill to do uphill Tabata details are down below. I find that the Tabata is outstanding for getting you heart rate up. It only gives you Ten seconds to rest then your sprinting again. Your heart doesn’t get a chance to drop while your resting. If you haven’t tried out the Tabata then I completely recommend giving it a chance.  I have kept it very simple on the Lifting work most of my work consist of Olympic lifts. I do a lot of lifting with the Kettle bell circuit that I try not to wear myself down with a large volume of lifting work.

Kettle Bell Circuit
12 Clapping Push-ups
6 single arm kb swings Each Side
8  Kb Bent over Row Each Side
5 KB Snatches
3 Down and back sprints on the basketball court or
1/4 mile sprint.

1 min break and start from the beginning again.

10 rounds                                                                                              45 mins 

Tabata on the Treadmill
2 min warm up
4 mins Tabata   @ 6% incline at 9 mph

Lifting
Power clean 2 warm up sets followed by 3×3 ( heavy weight)
Standing Military press 3 x 8
Medicine ball tosses  2x 15 each side.

Friday workout


Aerobic work
8 rounds
10 clapping push ups
10 Kettlebell clean and jerk
10 Single arm bent over row
10 Goblet squats
3 Down and Back Sprints on Basketball court

1 min rest then repeat exercises

30 min Treadmill sprints
1 min Work @ 11 mph
1 min Rest @ 3.5 mph

Weights
Power Cleans 5 x 5
Front Squats 5 x 5
Bench Press 5 x5
Pull-up (overhand ) 4 x 8
Anti T bar core stability

Jacuzzi 15 mins
and done for the day