This was a big week for changing my strength training plan. I was excited to develop a new plan from my own history with weight lifting and all of the videos I’ve been watching on YouTube and Instagram.
I tried to consistently continue the yoga and stretching, and I did miss one day. Missing one day does not mean I should write it off forever. This is something I need to keep reminding myself. I’m hoping to morph this new yoga thing into a mindfulness and meditative practice. Once I can take it seriously, this is what I plan to do.
Wednesday, July 18th
Yoga: https://youtu.be/SoymL3XAHWk
30 minutes Around the World on the stationary bike
3×10 Push-ups | 3×10 Weighted back extensions | 3x10E One-arm rows
3x10E Front/Side arm raises | 3x10E One-arm banded pull-down | 3×12 Straight-arm cable pull down
Thursday, July 19th
Yoga: https://youtu.be/YCEtPI3dk2U
30 minutes HIIT on the arc trainer
3×10 Squats | 3×10 RDLS | 3x10E Eccentric bicep curls
3×10 Hanging leg raises | 3x8E Palloff press | 3×10 Med ball slam
Friday, July 20th
Yoga: https://youtu.be/-fac_iJ8Nw8
30 minutes Hills Plus on the stationary bike
Overhead press 3×8 | Bicep thing 3×10 | Chest flies 3×10
Bar lunge with pulse 3x30E | Dead lifts 3×10 | Foot raised push-up 3×8
Lunge front hop 3x10E | Wrist curls with KB 3x10E
Saturday, July 21st
Yoga: https://youtu.be/RttVsGmQjIA
30 minutes HIIT on the arc trainer
Chest press bar 4×10 | Plate overhead lunge to step up 3x8E | Weighted jump squats 3×10
Med ball throw 4×12 | Single arm elevated push up 4×6
Cable machine: Rear delt pull slight bend 3×8 | Tricep extension 3×8
Hip thrusts with hip circle 3x(10-5-5)
Sunday, July 22nd
Yoga: https://youtu.be/RCwWLDRPaSk
30 minutes Around the World on the stationary bike
Bulgarian squat with hop to SL RDL 3×6 | Smith machine side sumo squat 3×8 | Bent-over row pronated and supinated with bar 3x8E
RDL to jumping sumo squat KB 3×10 | Tricep bench push-off 3×10 | Cable machine rear dealt 3x10E
Banded sumo squat pulse to jump 3×10
Monday, July 23rd
30 minutes HIIT on the arc trainer
Overhead press 3×8 | Bicep thing 3×10 | Chest flies 3×10
Bar lunge with pulse 3x30E | Dead lifts 3×10 | Foot raised push-up 3×8
Lunge front hop 3x10E | Wrist curls with KB 3x10E
Tuesday, July 24th
Yoga: https://youtu.be/0eyCGoFe0Nk
30 minutes Hills Plus on the stationary bike
Chest press bar 4×10 | Plate overhead lunge to step up 3x8E | Weighted jump squats 3×10
Med ball throw 4×12 | Single arm elevated push up 4×6
Cable machine: Rear delt pull slight bend 3×8 | Tricep extension 3×8
Hip thrusts with hip circle 3x(10-5-5)
