Run and Abs

So, how was the workout yesterday?  Pretty good, right?  Although, my legs are not as sore as I thought they would be, and that is great news.  Today, we are going to go for a nice long jog / run. Actually, if you have a bike, that would be great as well!  So there is nothing fancy today everyone. A nice 5 mile run followed by an ab routine. Check out the ab routine below.

Repeat this circuit 4 times (courtesy of mega meathead)

1. 30 bicycle kicks
2. 15 crunches
3. 15 sit-ups
4. 15 boxer crunches
5. 30 second plank / 30 second right side plank / 30 second left side plank

Just Try It

Ok, I literally dreamed about this one last night, and woke up totally excited. In theory it is flawless, but reality, it sounds kinda weird I guess, but oh well. It should still pack on the muscle and torch the fat. And why is that? Well, we are going to be doing  a whole lot of the best exercise out there, mixed in with a full chest routine. Lets have fun with this one.

Every time you see $$, then go do one set of squats. I would suggest starting off with 50% your max and adding 10 percent each chest exercise.  Hope this makes sense.

1. Incline Bench Press: 3 sets (10, $$, 10, $$, 10)  50%

2. Incline Dumbbell Press: 3 sets (10, $$, 10, $$, 10)  60%

3. Cable Fly: 3 sets (10, $$, 10, $$, 10)  70%

4. Flat Bench Press: 3 sets (10, $$, 10, $$, 10)  80%

5. Flat Dumbbell Press: 3 sets (10, $$, 10, $$, 10)  90%

6. Dips: 3 sets (10, $$, 10, $$, 10) 100%

7A. Push-ups: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1                      
7B. Body weight Squats: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
     * Alternate push-up to squat, back and forth *

Have fun! 

Cardio Legs

Yesterday's workout has left me feeling pretty huge. Probably the best feeling to have when starting off the week. But, no we need to shift our focus to the lower portion of our body. Time to crank up the intensity and hit our legs with relentless force. We are going for cardio legs today. Make sure to bring a towel and lots of water, the sweat will be pouring off of you in minutes.

1. 1 mile run

* complete the following super sets 2 times

2A. 10 Forward Jump Squats
2B. 10 Backward Jump Squats

3A. 10 Forward Lunges with a bounce (so technically 2 on each leg)
3B. 10 Backward Lunges with bounce

4A. 10 Side Lunges - one way
4B. 10 Side Lunges - the other way

5. 1 mile run

6A. 10 Jump Squats
6B. 10 Body Squats with single arm dumbbell toss

7A. 10 Get-ups
7B. 10 Sumo Squats

8A. 20 High Knee - to Kick - 10 each leg
8B. 20 Side leg kicks - 10 each leg
8C. 40 Butt Kickers - 20 each leg

9. 1 mile run (this will most likely be a painful jog)

FEEL THE BURN!

BIG 3 then SMALL 3

Ok, fun weekend, lots of activity. However, there was no time to get big! It was all filled with cardio activities and fat burning games. My muscles are just crying for some action! So, I am going to give it to them. And I am going to do it with only 6 exercises. Targeting everything but the legs and chest, since we will be doing them tomorrow haha. I hope you enjoy this unconventional workout.

1. Dead Lifts: 6 sets (12, 8, 6, 6, 8, 12)

2. Pull-ups: 6 sets (12, 8, 6, 6, 8, 12) - use lat pull down machine at the end if you need to

3. Military Shoulder Press: 6 sets (12, 8, 6, 6, 8, 12)

4. Triceps Extensions: 6 sets (12, 8, 6, 6, 8, 12)

5. Bicep Curls: 6 sets (12, 8, 6, 6, 8, 12)

6A. Calve Raise: 3 sets (10, 10, 10)
6B. Shoulder Shrugs: 3 sets (10, 10, 10)

Have fun getting BIG

Heavy Chest

Meathead kinda day. No messing around here, just straight up chest. It has been a while since we completely obliterated it so this should be fun.

1. Bench Press: 4 sets (12, 12, 10, 8)

2. Incline Bench Press: 4 sets (12, 12, 10, 8)

3. Cable Fly: 3 sets (12, 12, 12)

4A. Bench Press: 3 sets (6, 6, 6)
4B. Push-ups: 3 sets (15, 15, 15)

5A. Incline Dumbbell Press: 3 sets (6, 6, 6)
5B. Push-ups: 3 sets (6, 6, 6)

6. Dips: 4 sets (10, 10, 10, 10)

7. Cable Fly: 3 sets (12, 12, 12)

DONE!