Burn off those Vacation Calories Workout

And in other news, I got my WO in

After a couple beers! I’ve been doing this lately on a Wednesday. I want to hang out & destress first. Charlie was going off to jam night so I hung out with him & the kitties and then got down to business. This is only about half a (previously) normal workout. I’ve been getting a little tired of the Zgyms lately, or maybe it’s just this week. At any rate I’d previewed the first part of Michele’s latest last night & decided I’d do a post work segment of it. It was fun! I love her. She feels like a friend.


IMG_6562

 

Burn off those Vacation Calories Workout

@3:44 5min AMRAP Surrender Down/Up – Squat – Rev Lunge – 2x Thigh Burner Burpee Alt sides

Circuit 1: 10/1:00 12 Rounds @9:25
1. Right Reverse Lunge (Twist Weight to Front Knee)/Right Front Bench Lunge (Weight Twist Over L. Shoulder) 15lb dumbell, held w/ both hands
2. Left Reverse Lunge (Twist Weight to Front Knee)/Left Front Bench Lunge (Weight Twist Over R. Shoulder)
3. Y- Front Raise/Side Raise/Up-Right Row 10s
4. Clean & Press Burpee 20s I should really be doing 24s or 25s here but I can’t have a gym’s worth of weights lying around here. 

15/45 6 Rounds
1. Plank Rows, alt sides 20s
2. T-Raise Push-up One 15lb weight in the middle of mat. Push-up & alt side blank T-raise

Circuit 2L 10/1:00 12 Rounds @ 30:11
1. Right Side Lunge (15lbs Left hand Bicep curl)/Right Rev Lunge (10lbs right hand side raise)
2. Left Side Lunge (15lbs Right Hand Bicep Curl)/Left Rev Lunge (10lbsleft hand side raise)
3. Dive Bomber to Glute Lift/Pull leg through to lunge and overhead reach
4. Cross Hand Walk Push-up – Hop in – Reverse Lunge to Kick Front to Jump Switch Lunge 10s

Video gets to this point @44:42. I was a bit faster b/c I’d skipped the warm-up. Did a few stretches & closed.

 


The below is to finish later in the week

15/45 6 Rounds @44:42
1. Bicep Curl
2. Overhead Tricep Extension

Circuit 3: 10/1:00 12 Rounds
1. Stand Band at Ankles (Box or Floor) Plies Squat Out
Right to Kick side
2. Stand Band at Ankles (Box or Floor) Plies Squat Out
Left to Kick side
3. Around the World Right – Turn Side to Plies Squat
4. Around the World Left – Turn Side to Plies Squat

15/45 6 Rounds
1. Lying Chest Press
2. Dips w/Danching Crab

Thigh Finisher: 30 Second 8 rounds (2x’s)
1. Squat Right Foot to Box or BOSU – Rightt Reverse
Cross Over Lunge
2. Lay on Left Side – Right leg Straight Out (Toe down) Single
Lift up & down
3. Hold Halfway up & pulse leg up
4. Pull knee in to chest/single leg lift
5. Squat Left Foot to Box or BOSU – Left Reverse Cross
Over Lunge
6. Lay on Right Side – Left leg Straight Out (Toe Down) Single
Leg Lift up & down
7. Halfway up & pulse leg up
8. Pull knee in to chest/single leg lift

Bonus: Abs 45 Seconds 1 round
1. V-sit Tap feet to floor wide then up feet together
2. V-crunch knees to chest
3. Crunch feet in & out to hollow pose
4. Dead Bug
5. Hold in Elbow Plank
6. Right Side Plank – Crunch top knee in
7. Left Side Plank – Crunch top knee in
8. Hyperextension hold – pull elbows in & press
out (hover off ground)

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