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)
Its Friday, so its ZWOW day, but i got visitors so i cant do the current ZWOW 61, so i picked a older one Zwow 9, will give burning Legs and maybe help my shoulders.
Yesterday i got a lazy day, i was out for dinner and didnt have time to do a workout after, and i was to lazy to do it before. So for today i did an old workout from Zuzka.
Complete 3 rounds of this circuit in the shortest amount of time. Write down your time and make sure to beat your own personal best the next time which can be anywhere from 2 days later to 1 month later.
10 reps Weighted Squat Twist (alternating sides) 20lbs dumbbell
10 reps Cross Leg Push Up (alternating sides)
15 reps Cross Body Kick on each leg
10 reps Four Point Punch with Dumbbells 8lbs dumbbells
10 reps Jump Over Bench
Today is Tuesday, Loving fit Day, so its time for me to do Tatis newest Workout... its always challenging for me, im sweating the hell out of me...
You can find Tati hier
Upper Body
Typ: 3 Parts Reps: (Time) Challenge Intervall: Stoppwatch / 2min / 10min
Workout Breakdown:
This workout is in 3 parts
Part 1
Set your Timer
as a stopwatch. There will be 20 rounds of the following Combo. At the
end of all your reps, you will complete a Bonus of 60 Crabs.
3 One Leg Shoulder Press – ( all this counts as 1 round ) – complete 20
After you’ve completed all 20, you can either stop your timer or not ( I didn’t ) – Complete 60 Crabs
Part 2
Set your Timer
for 1 interval of 2 minutes. There is only 1 exercise and you have to
do as many as you can in Proper Form without rushing. You’re really
gonna love this one
Sliding Stretching Spiderman Push-Ups
Part 3
Set your Timer
to count down 1 interval of 10 minutes. There is another combo, after
you’ve completed as many rounds of this combo as you can, there is one
more bonus of 60 Crabs.
1 Unassisted Pull-Up & 3 Push-Back Push-ups
After you’ve completed it, and your timer beeped, complete 60 Crabs.
Heute stand das Zwow von gestern auf dem Plan da ich es gestern verbummelt hatte musste ich heute ran, war gar nicht so schlimm wie ich gedacht hatte, finden koennt ihr das Workout hier
Core + Upper Body
Typ: Time Challenge
Reps: 3 Rounds
Workout Breakdown:
10x RDL Push Up
20x Cross around the world
20x Weighted Reverse Lunge Twist
20x CrossBody Mountain Climbers
30x Side Skips
Das Workout besteht aus 3 Teilen und war ziemlich schweisstreibend.
Es trainiert LowerBody und ist Cardiolastig.
Workoutbreakdown: Part 1 (15s)-24 Rounds
Set your timer
for 1 interval of 15 seconds, for the total of 24 rounds. There are 3
exercises and 8 round of all three total. The exercises are back to
back:
Iso Squat Side Bends
Leap
Regular Squat ( I did bodyweight, but you can use weight on this squat if you like )
Part 2 (45/30) - 8 Rounds
Set your timer
for two intervals 45 sec and 30 seconds, there are 2 exercises and you
will go through each of them for the total of 8 rounds ( there is no
break between the exercises ):
Surfer Twist Jump, Pulse & Tuck
Weighted Bridge ( with 1 sec hold at the top )
Part 3 (45/30) - 8 Rounds
Your timer stays the same 45/30=8
There is 2 exercises, and you will go through 4 rounds on each side. So the sequence will go like this:
Hallo und willkommen auf meinem Sport und Workout-blog.
Ich werd hier keine Workouts selbst vorfuehren sondern lediglich jeden Tag posten welches Workout ich gemacht habe. Von wem es ist, wo man es finden kann mit Link auf das Video und Workoutbreakdown und wenn ich es nicht vergesse meine Scores :)