This was a modified week since I was away for most of the days. It’s fun to make up new workouts when I’m working from such a large repertoire of moves. The more you learn and practice, the easier and more fun it is to work out.
The beach walks were a fun addition, mostly because of the view. It’s v difficult to walk on sand, and although I wasn’t going very fast, I felt those calf muscles.
Wednesday, August 22nd
30 min HIIT on Arc trainer
Good mornings 4×10 | Front squat 4×8 | One legged sit squat 4x6E
Squat to banded press 4×10 | Reverse lunge to SL RDL cable 4x8E | Banded dips 4×8
Med ball slam to one-arm elevated push-up 3x5E
Thursday, August 23rd
30 min incline speed walk
Pull down palms away 4×10 | Chest press 4×10 | Bicep curl to press 4×8
SL RDL 4x10E | Pull down palm in 4×10 | Chest flies 4×10
Goblet squat to press 3×10
Friday, August 24th
1 hour beach walk
1Arm DB chest press 4×8 | Heavy hammer bicep curls 4×6 | Tricep 90 degree elbow press 4×10
Tricep push up 4×6 | Overhead negative press 4×10 | Upright row 4×10
Push up to Squat curl 3×10
Saturday, August 25th
1 hour beach walk
Pull down palms away 4×10 | Chest press 4×10 | Bicep curl to press 4×8
SL RDL 4x10E | Pull down palm in 4×10 | Chest flies 4×10
Goblet squat to press 3×10
Sunday, August 26th
1 hour beach walk
Diamond front raises DB 4×8 | Around the worlds DB 4×10 | Heavy RDLs 4×10
Reverse lunge to overhead press 4x6E | Squat to banded row 4×10 | Box jump 4×10
Plank with front raise 3x5E
Monday, August 27th
Rest day (rare)
Tuesday, August 28th
30 min Around the world bike
Good mornings 4×10 | Front squat 4×8 | One legged sit squat 4x6E
Squat to banded press 4×10 | Reverse lunge to SL RDL cable 4x8E | Banded dips 4×8
Med ball slam to one-arm elevated push-up 3x5E
