Weeks to the Beach: Week 2

Another week into my new programming and I’m feeling good! I like the change of pace I’m seeing, results to show!

Monday: Legs + Shoulders

Set 1: Goal- try to go a little bit heavier each set if possible, but keep the same rep count

  • Front squat (barbell) 5X8
  • Plate shoulder press 5X8

Set 2:

  • Bar thrusters (squat to press) 5X8
  • Double KB swing 5X10

Set 3:

  • Single leg deadlift combo 4X8 each
  • Plank with leg lift 4X12 each

1 mile run

Set 4: 3 RFT (rounds for time)

  • 10 box jumps
  • 15 glute bridge
  • 20 sumo squats

Tuesday:  Cardio

  • 30-40 minutes of your choice (mile runs, cardio machines, HIIT)

Wednesday: Back + triceps

Set 1:

  • Sumo deadlift 5X5
  • Burpee pull ups 5X5

Set 2:

  • Single arm bent over row 4X8
  • Lunge to tricep fly 4X8 each

Set 3:

  • KB DLHP (kettlebell deadlift high pull) 3X12,10,8
  • Plank drag to tricep kickback 3X8,10,12

1 mile run

Set 4:

  • TRX pull up 3X10
  • Battling rope 3X40-50 hits

Burnout finisher: Assisted pull up + assisted dip to failure

*Notes: if you don’t have a TRX, do a row instead of pull ups (cable row, DB row, barbell row)

Thursday: Cardio

  • Orangetheory fitness 😉

Saturday: Chest + biceps

.5 mile

Set 1:

  • DB chest press 5X10,8,6,6,6
  • Bar curl 5X12
  • Decline mountain climber 5X12 each

.5 mile

Set 2:

  • DB incline fly 4X14,12,10,8
  • DB cross body curl 4X14,12,10,8
  • Plank jack 4X20

.5 mile

Set 3:

  • BOSU DB chest press 3X8
  • BOSU balance curl 3X10
  • BOSU ab tuck 3X15

.5 mile 

*Notes: try to increase your half mile time each time. If you don’t have a BOSU ball, all exercises can be done on a bench/ floor.

As always, if you have questions or need modifications ASK- there are ALWAYS modifications to be done that can still give you a great workout!

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Weeks to the Beach: Week 1

A glimpse into my new programming getting ready for Myrtle beach in T-minus 3 weeks

if you have questions, ask!

Monday: LEG DAY

Set 1:

  • Back squat 5 X 12,10,8,6,4
  • Kettlebell full swing 5 X12

Set 2

  • Power clean 4X6
  • Kettlebell front squat 4X12

Set 3

  • Reverse hack squat 5X12,10,8,6,4
  • Box Jumps 5X12

Set 4

  • Split lunge pulse 4X6
  • Weighted calf raise 4X20

Treadmill X10 min

 

Tuesday: Boulder Shoulders

Set 1

  • Smith machine shoulder press 5X12,10,8,6,4
  • Steam engines 5X20

Set 2: 5 rounds for time

  • Pate full front raise X4
  • Burpess X6
  • Lateral raise X8
  • Shuffle tuck jump X10
  • Reverse fly X12
  • Mountain climber twist X14

Set 3:

  • Dumbbell arnold press 4X10
  • BOSU side to side knee tuck 4X12

1/2 mile run

 

Wednesday: Back Attack

1/2 mile warm up

Set 1:

  • Barbell bent over row 5X12,10,8,6,4
  • Plate curl 5X12,10,8,8,8

Set 2:

  • Lat pull down 4X12
  • Kettlebell curl 4X12
  • Cable lat pulls 4X12

Set 3:

  • Man makers 4X5
  • Seated hammer curl 4X6

Set 4:

  • Deadlift 4X8
  • Jumping pull up 4X8

Cardio machine 6 mins

Thursday: Orangetheory Fitness 🙂

If no access to Orangetheory (you unfortunate soul): find 3 running paces or 3 walking inclines on the treadmill and do 3 rounds of the following:

  • Level 1 X1 min
  • Level 2 X1 min
  • Level 3 X1 min
  • Walking recovery x30 sec
  • Level 1 X1 min
  • Level 2 X45 sec
  • Level 3 X45 sec
  • Walking recovery X30 sec
  • Level 1 X2 min
  • Level 2 X30 sec
  • Level 3 X30 sec
  • Walking recovery X1min

Friday: Cardio

  • 3 mile run
  • Plank work X 5 min- be creative here!

Saturday: Chest and triiiiis (+Deadlift)

.5 mile run

  • Deadlift 6X5,5,3,3,2,1
  • Military (tricep) push up 6X5

.5 mile run

  • TRX chest press 4X6,8,10,12
  • TRX tricep extension 4X6,8,10,12
  • Battling ropes X30 sec

.5 mile run

  • Dumbbell chest press 4X6
  • Dumbbell bent over tricep kickback 4X12
  • Incline mountain climber 4X20

.5 mile run

Accessory work if you have time/ want to:

  • Pull ups (or jumping pull ups) 3X5
  • Regular push ups 3X6

Challenge! Try to beat my .5 mile times each interval:

  1. 4:19
  2. 3:51
  3. 3:47
  4. 3:35

Seen in the video (in order):

Leg day

  • Barbell squats
  • Kettlebell swings
  • Kettlebell squats

Shoulder day + HIIT

  • Shuffle tuck jump
  • Reverse flyes

Back day

  • Man makers
  • Barbell bent over row

Deadlift

Not videod: chest day specific exercises + Orangetheory/ cardio workouts