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.

large

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

large-1

– Xoxo,  Sophie 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s