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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