My shoulders and arms muscles still hurt from the Workout 2 days ago but i decided i got enough rest, its time to go on, sooooo its time for a Vivace and i choose #74 a crossbody with more lower Body / core elements. (btw i didnt do the PushUps Elevated for this my arms still not rdy)
Cross Body
Typ: Hiit
Reps: 10 rounds
Intervall: 10/50
Workout Breakdown:
1. High Knees 2. Elevated Push-ups Knee Tucks 3. Dynamic Squats 4. X-ups (Opposite hand/Opposite foot) 5. Star Push-Ups
After im back on line and able to train after my injury i will try to get during Summer a trained Sixpack. So today i made the start with a WO from Tati. Shes great and i love her challenging Workouts. This Workout i modivied a bit, i didnt do the first 2 exercises Elevated and the Pull i changed to a Dip (i got no pullupbar). My muscles burn after ist but thats ok was first WO after long time.
Upper Body / Strength
Typ: Timechallenge
Reps: Stopwatch
Intervall: -
Workout Breakdown:
Elevated Twisted Push-ups – 100 reps
Elevated Tic Tock Shoulder Presses – 100 reps
Squat to Pull-up and Knee-kick-ups – 50 reps
Jump Crab Kicks & Push-Off Combo – 50 reps ( each sequence of 3
jump crab kicks, turn to press, walk to push-up position, lower down,
push-off, walk back and turn back – counts as 1 rep )
After some lazy days today a workout from Zuzka...
after her last buttworkout i could feel some muscle i didnt know about...
Butt / lower body
Typ: AMRAP
Reps: 12Min
Intervall: -
Workout Breakdown:
1) Weighted One Leg Step Up with the 15lbs dumbbell – 10 reps on each leg
2) Sumo Dead Lifts with heavy weight 44 lbs – 20 reps the last tree reps should feel super hard
3) Weighted One Leg Step Up with the 15lbs dumbbell – 10 reps on each leg
4) One leg elevated bridge weighted with 15lbs dumbbell – 12 reps on each leg
5) Weighted One Leg Step Up with the 15lbs dumbbell – 10 reps on each leg
6) One Leg Elevated Lunge with 15lbs dumbbell – 12 reps each leg
Yesterday was a hard day for my Body and my Abs :) i started with a Workout for my Abs from BeFit with Scott Herman.
ABs Typ: AMRAP Reps: 3 Rounds Intervall: 30 seconds (i used my timer at 10/30)
Workout Breakdown:
Standing Oblique Crunch (30 seconds per round) Plank Push Up (30 seconds per round) Oblique Roll Crunch (30 seconds per round) Plank Wipers (30 seconds per round) Alternating Superman (30 seconds per round)
Crossbody - today im feeling my Legs and my Butt Typ: AMRAP Reps: 1time through - 3 parts
Intervall: 60 seconds (i used my timer at 10/60)
Workout Breakdown:
Circuit 1: Squat Press Max reps in 60 seconds Stiff-Leg Dead Lift Max reps in 60 seconds Bent Over T-Row Max reps in 60 seconds *Rest Period* *30 seconds of rest after each move
Circuit 2: Split Squat Max reps in 60 seconds/ Alternate legs Bent Over Alternating Row Max reps in 60 seconds/ Alternate sides Lateral Squat Max reps in 60 seconds/ Alternate sides *Rest Period* *30 seconds of rest after each move
Circuit 3: Alternating Reverse Lunge Max reps in 60 seconds/ Alternate legs Reverse Fly With Leg Lift Max reps in 60 seconds/ Alternate legs Swimmers Max reps in 60 seconds/ Alternate sides *Rest Period* *30 seconds of rest after each move
Ab Burnout Circuit: Russian Twists Max reps in 30 seconds/ Alternate sides Alternating Leg Drops Max reps in 30 seconds/ Alternate legs
after a lazy day, today my Abs get challenged by a short but hard workout from BeFit...
ABs Typ: Interval Reps: AMRAP Intervall: 30sec
Workout Breakdown:
Single Leg Overhead Lunge (30 Seconds each side)Straight Leg Scissor Crunch (30 Seconds, Alternate Legs)Bicycle (30 Seconds, Alternate Sides)
One Dumbbell Overhead Squat (30 Seconds)
Split Leg Crunch (30 Seconds each side)
Rest Period (30 Second Rest Period)
Circuit 2: Single Leg Overhead Lunge (30 Seconds each side) Straight Leg Scissor Crunch (30 Seconds, Alternate Legs) Bicycle (30 Seconds, Alternate Sides) One Dumbbell Overhead Squat (30 Seconds) Split Leg Crunch (30 Seconds each side) Rest Period (30 Second Rest Period)
