(Double!) Workout Wednesday: July 25th – August 7th

I wish I didn’t have to wear a shirt at Planet Fitness. I actually don’t know if I’m allowed to not wear one, but I’d rather ask for forgiveness rather than permission.

I also had to take it way easy on the yoga vids because I bruised my hip and it’s causing some major hip flexor discomfort. I finally invested in my own bar pad thing to protect me from further bruising.

Wednesday, July 25th

30 minutes HIIT on the arc trainer

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

Thursday, July 26th

30 minutes Around the world 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

Friday, July 27th

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)

Saturday, July 28th

30 minutes Hills Plus 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

Sunday, July 29th

Yoga: https://youtu.be/RCwWLDRPaSk

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

Monday, July 30th

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)

Tuesday, July 31st

30 minutes Hills Plus 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

Wednesday, August 1st

30 minutes Around the World 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

Thursday, August 2nd

30 minutes HIIT on the arc trainer

Chest press bar 4×10 | Plate overhead lunge to step up 4x8E | 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)

Friday, August 3rd

10 minutes Level 12 steady state bike warm up

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 4×10 | Tricep bench push-off 4×10 | Cable machine rear dealt 4x10E

Banded sumo squat pulse to jump 3×10

Saturday, August 4th

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

Sunday, August 5th

I took the day off considering the 10 hours of driving I suffered through.

Monday, August 6th

30 minutes HIIT on the arc trainer

Chest press bar 4×10 | Plate overhead lunge to step up 4x8E | Weighted jump squats 4×10

Med ball throw 4×12 | Single arm elevated push up 4×6

Cable machine: Rear delt pull slight bend 4×8 | Tricep extension 4×8

Hip thrusts with hip circle 3x(10-5-5)

Tuesday, July August 7th 

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 4×10 | Tricep bench push-off 4×10 | Cable machine rear dealt 4x10E

Banded sumo squat pulse to jump 3×10

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