I have hit it properly this week. Monday I did the following: (2100 calories in case you're interested)
- 3 x 8 Lat pulldowns (80kg)/3 x 12 burpees/45 second rest
- 4 x 10 reverse pushups/4 x 20 mountain climbers/30 second rest
- 3 x 8 barbell curls (15kg)/3 x 15 side squat jumps (squat, jump as far as you can to one side, repeat)/45 seconds rest
- 4 x 8 bentover barbell rows (20kg)/4 x 30 twist jumps (squat, jump and do a 180 degree twist, repeat)/45 second rest
- 3 x 10 close grip rows (20kg)/3 x 20 box jumps/30 second rest
- 3 x 25 crunches, 3 x 25 bicycle crunches, 3 x 25 dumbbell crunches (hold dumbbell over head with straight arms and crunch up). What a grueller that one is.
- 3 x 10 bench press (14kg DBs)/3 x 30 flutter kicks/45 second rest
- 4 x 8 barbell skullcrushers (10kg)/4 x 50 jumping jacks/30 second rest
- 3 x 10 dumbbell military press (8kg)/3 x 30 med ball (7kg) woodchoppers (15 to each side)/45 second rest
- 4 x 15 bench dips/4 x 15 dumbbell bench step ups (15 each leg)/30 second rest
- 3 x 10 barbell clean and press (20kg - some turned into push presses though!)/3 x 10 burpees/60 seconds rest
- 4 x 10 incline bench press (8kg DBs)/4 x 30 mountain climbers/45 second rest
No comments:
Post a Comment