Workout Wednesday | August 22nd – 28th

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

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