Workout Wednesday | September 5th – 11th

I started a new set of workouts this week, my last one before making the big transition coming up in a couple weeks. I’ve been trying to up my intensity constantly by doing one-armed moves sometimes and both arms other times or really focusing on one muscle for one workout and full-body for another one.

Sometimes I fear that my body is adapting to my workouts, but then my legs will give out when I walk up stairs, and I know that’s not the case.

Wednesday, September 5th

30 min Around the world stationary bike

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

Thursday, September 6th

30 min HIIT 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

Friday, September 7th

30 min Hills Plus stationary bike

One-armed bent-over row 4×10 | Bicep curl to overhead press 4×8 | Squat to upright row 4×10

Weighted push-up 4×6 | Box jump to reverse lunge 4×8 | RDL with hop to squat 4×8

Hip thrusts with circle 3×10/5/5

Saturday, September 8th

30 min HIIT arc trainer

Squats with pulse 4×8 | Alternating bicep curls 4x10E | One arm overhead press 4x6E

One-arm cable pull down 4×8 | Face pull to lunge 4x6E | Slow tricep push-up on box 4×10

Push up to overhead press 3×10

Sunday, September 9th

30 min Around the world stationary bike

Bent-over plate row 4×10 | Lateral raises 4×10 | Bent-over pronated and supinated bar row 4x8E

Overhead cable pull to chest (cable stretcher) 4×10 | Kayak row on cables 4x8E | Kettle bell swing 4×10

One-arm rear delt pull 4×10 | Burpee push-up to lateral jump 3×10

Monday, September 10th

30 min HIIT arc trainer

One-armed bent-over row 4×10 | Bicep curl to overhead press 4×8 | Squat to upright row 4×10

Weighted push-up 4×6 | Box jump to reverse lunge 4×8 | RDL with hop to squat 4×8

Hip thrusts with circle 3×10/5/5

Tuesday, September 11th

30 min Hills Plus stationary bike

Squats with pulse 4×8 | Alternating bicep curls 4x10E | One arm overhead press 4x6E

One-arm cable pull down 4×8 | Face pull to lunge 4x6E | Slow tricep push-up on box 4×10

Push up to overhead press 3×10

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