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
