#reps, legs, shoulder presses & plank holds, #yoga

 

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Not bad for not being healthy! Gory details to follow later in Batcave.

Did the first 3 groups of exercises with a list & the two burnouts (hip thrusts & plank holds) with the video.

  • 2x Time = 2:45-2:59, 14min
  • with 8lb vest
  1. 10 Parallel Squat, feet hip width 30lbs
  2. 10 Clean and press 40lbs
  3. 10 Front squat, feet together 30lbs
  4. 10 squat and press 30lbs
  5. 20 mat jumps / butt kickers
  6. 50 high knees toe taps 2=1
  • 3x Time = 3:00-3:16, 16min
  1. 8 Goblet sumo presses 30lbs
  2. 8 alt Side lunges 2=1, 30lbs
  3. 8 ski squats (feet together) 30lbs
  4. 8 sumo weighted leg lifts 2=1, 30lbs (weight resting on leg that lifts)
  5. 20 weighted chair lunges 2=1 just vest
  6. 10 Weighted box jumps just vest
  • 4x Time = 3:18 – 3:41, 23min
  • Julia has 52lbs, but since holding 2, 10lb weights in one hand would be too painful on one hand, 30 was my max. It’s ok. I wasn’t even gonna bother to work out today at all.
  1. 6 RL forward lunge and press 30lbs
  2. 6 LL forward lunge and press 30lbs
  3. 6 RL Curtsy & kick 30lbs
  4. 6 LL Curtsy & kick
  5. 20 Switch lunges 2=1
  6. 10 plank kick outs 2= 1 Feet elevated rounds 2-4

Hip Thrust Circuits

  1. 20 reps hip thrusts 30lbs all the way thru. Should be 60lbs. Maybe some day I’ll have a gym membership again!
  2. 10 reps + 30 sec hold 3 sets (30 sec rest between sets)
  3. 10 reps + 10 sec hold 3 sets (15 sec rest between sets)
  4. 20 reps hip thrusts

Plank circuit by Kristin R
Do 4 rounds back to back, add 10 seconds to the planks each round so by the last round each plank is 1 min each. (Strong Magazine)

1. 30 sec Plank
2. 30 sec R Side Plank
3. 30 sec L Side Plank
4. 5 Burpees (For each round change the type: Normal/Wide/Tricep/Plyo Pushup Burpees)

Time = 1:23:30

Yoga

15min

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Author: Boodiba

Artist, Designer

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