There are only one type of bad workout…

 – that´s the one you didn´t do

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Week 3:

Monday:

Bodypump, look at last post…

Tuesday:

Prformance strength

10 min warmup

Team 2 AMRAP 14

6 deadlifts @40, 40, 50, then 55 the last rounds

6 half burps( 1/2 burpee/”monkey burpee”)

8 Goblet squat

8 explosive JS (e pulse swauts then jump squat)

Peformance HIIT

3 rounds x 6 min AMRAP

6 burpees

6 shuffle runs (>10 m)

6 toes 2 albow

4 min Tabata Buy out

20 sec low boat hold

10 sec rest

20 sec Mountain Climbers

10 sex rest 

Repeat

Wednesday:

10 min warmup

This strengt program is based on working in intervals, having short brakes beetween each exercise. This will probide abhigh pulse, hesvt , fun and challening workout.

What you do: 45 sec work followed by 15 sec rest/change of exercise. You do 2 sets of each “post” then move aling. Example. 45 sec A1, brake, 45 sec A2, brake, A1, A2, then you change “post” to exercise B. When the circuit is complete you do one round where uoubonlybdo eacg exercise one time, but you work for 50 sec and only rest for 10. 

A1) dips on bench

A2) goblet squat, 2 x @ 12kg, 1x@20kg

B1) burpees

B2) “crossfit sit ups” 

C1) wide pushup w one hand on step

C2) lying pullups

D1) high jumping lunges

D2) squat w KB shoulder rise @20kg

E1) mountain climbers on step

E2) plank w shoulder raise @5kg

To finish it all and to strech it out:

40 min Pilates

Thursday:

5 min warm-up, threadmill @6

6 rounds of

1 km running @12-14 km/t

12 push ups

15 crunches

10 leg raises w back on ground

30 side crunches x both sides

10 rounds of:

20 sec fast run/sprint @16-17( treadmill)

10 sec full stop/rest

10×3 squats @40kg

10×3 cable kick back on bench @30kg

10×3 criss cross lunges w 16kg KB

3x Superset for abs:

40 sec plank

10 straight leg kick downs

10 crunches

Finisher, 3x:

10 russian twist @5kg

10 jack knifes on ball

Friday:

5 min warmup on threadmill

12 x 20/10 intervals @ 16-17km/h

4 x 6 reps squats @55kg

3 x 16 seated cable rows @ 25kg

3 x 12 x both sides KB  toneitup “tipsys”

3 x 8 Hammer curl w bicep curl @ 8, 7, 6 kg

3 x 20 hanging leg raises

3 x 20 Squat w KB shoulder raise @ 16, 20, 16kg

15 min Basketball

Saturday:

Warmup: 5 min on the threadmill @ 6-10 km/t

Cardio WO:

1min x Jump rope

High Knees

Box Jumps

Jumping Jacks

20 x burpees

10 min elliptical @ 15 incline, 10 resistance

1 min x Jump rope

High Knees

Box Jumps

Jumping Jacks

10 x Pushups

10 x Tricep dips

5 min running on threadmill

1 min x Jump rope

High Knees

Box Jumps

Jumping Jacks

Mountain Climers

20 x Burpees

4 AFAF: 

 6 DU, turned into 12 regulars

6 High Box jumps

6 Wall balls @ 8kg

4 x 10 cleans w. push press @ 20, 20, 20, 25 kg

15 leg raises on bench

10 hanging leg raises

20 Alternative raised leg pushups

Sunday: —> “Runday”

40 min walk + 20 min jog (included a long slow hill)

– Love Sophie, xoxo

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Week two, doing what I love…

Hello lovelies,

This week I managed to squeeze in a workout every single day and I loved it! It provides me with so much energy, inspiration and happiness.

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Here are my workouts of the week:

Monday:

Took a 60 min “low” weigh, high rep strength training class at my gym. Called Bodypump. 60 min with squats, deadlifts, rows, push ups, push press, bicep curls etc. Super fun and very effective.

Tuesday:

Prformance Hi-Intensity:
A) Team 2,14 min AMRAP:

250 meter Row @ level 6

5 x WB (wallballs) @7kg

B) Team 2,14 min AMRAP:

3 x Burpee Box Jumps

6 x GTOH @ 10, 10 then switched to 15kg

9 airsquates

Prformance Strengt:

10 min warm up. Included beer crawls, airsquats, lunges etc.

7 rounds of:

7 Full Deadlift @50,50,50,50,60,60,60,60kg

7 PushUps

Wednesday:

15 min core: (bf)

3 rounds of: 

Toe touches, 1 min

Russian twist, 1 min

High Plank, 30 sec

Sideplank, 30 sec on each sides

Crazy ivans, 1min

Plank, 30sec

15 min legs: (bf)

3 rounds of

Alternative stepback lunges w. 5kg dumbbells

Jump drop squat

3 rounds of:

20 KB swings @ 16kg

10 shoulder raises @ 20kg

20 squat++ @ 20kg

10 pullups w. Help

20 cross lunges w.squat @ 20kg

10 toes to bar( last rounds 15 x jackknifes on medicine ball) 

Finisher: 

20 RDL w row @20kg

7 min Crosstrainer @ level 10

Thursday:

15 min Core, NTC: hollywood ab blast (bf)

10 min running level 10 

3 rounds of:

-6 pullups w help

-10 legpress @ 50+ kg

4 rounds Of:

– 10 deadlifts @ 40kg

– 10 push ups

3 rounds:

– 10 bulgarian lunges w.8kg dumbbells X both sides

– 10 calf raises w. 9 kg medicine ball

3 X 15 hip thrusters on leg machine @ 50kg

3 rounds:

– 10 kick back @ 30 kg X both sides

– 10 leg squeeze @ 40 kg

Friday:

Warmup: 10 min run on treadmill level 8-12

4 rounds:

10 squats @50kg

10 lateral pulldown @ 27kg

10 straight deadlifts @40 kg

10 push press @ 25kg

10 flat bench abdominal leg raises 

4 rounds: 

10 triceps pulldown @(?)

10 box squat (squat with bum to the box, then jump up on the box)

4 rounds:

10 pistol squats w. help

10 biecep curl @2x6kg

Cool down: 5 min cooldown on threadmill

Wednesday:

15 min core: (bf)

3 rounds of: 

Toe touches, 1 min

Russian twist, 1 min

High Plank, 30 sec

Sideplank, 30 sec on each sides

Crazy ivans, 1min

Plank, 30sec

15 min legs: (bf)

3 rounds of

Alternative step back lunges w. 5kg dumbbells

Jump drop squat

3 rounds of:

20 KB swings @ 16kg

10 shoulder raises @ 20kg

20 squat++ @ 20kg

10 pull-up w. Help

20 cross lunges w.squat @ 20kg

10 toes to bar( last rounds 15 x jacknifes on medicine ball) 

Finisher: 

20 RDL w row @20kg

7 min Crosstrainer @ level 10

Thursday:

15 min Core, NTC: hollywood ab blast 

several exercises targeting the core

10 min running level 10 

3 rounds of:

-6 pullups w help

-10 legpress@ 50+ kg

4 rounds Of/:

– 10 deadlifts @ 40kg

– 10 push ups

3 rounds:

– 10 bulgarian lunges w.8kg dumbbells X both sides

– 10 calf raises w. 9 kg medicine ball

3 X 15 hip thrusters on leg machine @ 50kh

3 rounds:

– 10 kick back @ 30 kg X both sides

– 10 leg squeeze @ 40 kg

Friday:

Warmup: 10 min run on threadmill level 8-12

4 rounds:

10 squates @50kg

10 lateral pulldown @ 27kg

10 straight deadlifts @40 kg

10 push press @ 25kg

10 flat bench abdominal leg raises 

4 rounds: 

10 triceps pulldown @(?)

10 box squat (squat with bum to the box, then jump up on the box)

4 rounds:

10 pistol squats w. help

10 bicep curl @2x6kg

Cool down: 5 min cooldown on treadmill

Saturday:

50 min high pulse spin class (4×4 intervals)

30 crunches @exercise ball

Sunday:

15 min quickie: Cardio Killer (NTC)

3 rounds of:

50 sec alternating froggers

50 sec Burpees

30 sec Squat Hold

50 sec 2 feet plank side hops

30 sec tuck jumps

40 sec dance

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– Xoxo,  Sophie 

The beginning of a brand new year

Happy new year! Here are my WO of the “week”…

Friday:

Warmup. 4 min slow jog

2 x 3 min intervals:

– 6 sets x 20/10 sec runs (20 sec @ 17-18, then 10 sec rest)

– 3 min jog @ 10

– 6 sets x 20/10 sec runs (20 sec @ 17-18, then 10 sec rest)

3 rounds:

10 lunges x both sides @30 kg

10 push press @25kg

20 squats @40kg

10 neutral pullups w. rubber band

To finish it all off:

15 clean press @25

20 deadlift @25kg

Saturday:

Warmup: 10 min stairwalking

Shoulder and abs

3 sets x 10 Swissball jacknife w. PU + 1 min Jumprope

50 situps

3 sets x 12 reps flat bench horisontal leg raises + 12 Box jumps

3 sets x 15 cable crunch (30 kg)

2 sets x 10 chins w. help

3 sets x 12 reps Dumbell rows (2 sets w. 10 kg + 1 set w. 9 kg)

3 sets x 12 reps KB swings (20kg)

3 sets x reps Lateral pulldowns (25kg)

Sunday:

Nothing, getting ready for a new week!

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– Love Sofie