Death By Box Squats! #reps #legs #abs #yoga

Finally a high, over-the-top sort of burn! I’d gone through some of Lisa’s (BodyRock) live workouts & detailed them out, changing things here and there. For the first set I went super heavy.

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Warm-up: (10/30×6=4min) jump rope


Legs

100 Day Challenge #348lb vest, whole set, except for 15 & 16. I hadn’t realized how many box jumps! Could NOT calm my heart rate down quickly. .Generally I was working heavy enough I had to take a break at every 15-count. Lisa was working on a step bench too, and for once my 13″ elevation is more challenging than the video.

  1. 25 Squat Knee Lift – Left  15lbs, Bicep Curls 20lbs Standing leg on the bench
  2. Other side 
  3. 25 Box Jumps Hadda take a break at 15 & walk down the heart rate! I like to slow down when I break into the 170s.
  4. 25 Jumps Overs (50 Total)
  5. 25 Curtsy Lunge – Left  35lbs kettlebell, held in one hand, & touching down on floor every rep (same arm as lunging leg) On floor
  6. Other side
  7. 25 Box Jumps These things are fucking killer w/ an 8lb vest and 13-inch elevation
  8. 25 Jumps Overs (50 Total)
  9. Lunge back, deep. Then come forward & lift knee – Left 40lbs
  10. Other side
  11. 25 Straddle Box Jumps just to change it up a little & oops hit 179 when I looked @15
  12. 25 Jumps Overs (50 Total)
  13. Bulgarians 30lbs Didn’t do more press-ups. Arms can feel yesterday’s heavy rows & manakers! 
  14. Other side
  15. 25 Box Jumps no vest! for this & next repeat element
  16. 25 Jumps Overs (50 Total)
  17. 25 Lateral Step-Out Squat – Left  30lbs Could put working leg on the bench but meh. Heavier weights better.
  18. Other side
  19. 25 Box Jumps
  20. 25 Jumps Overs (50 Total)
  21. 25 Switch Lunge Squat 1=1 Squat hop, jump back in a lunge & return.

 

Post Your Time: 50:27!!! Higher elevation & heavier weights.
Lisa – 24.56


Abs

100 Day Challenge #33

No vest.

  1. 25 Oblique Hip Dips & Leg Lifts– Left
  2. 25 V Abs – R (3lbs bet feet)
  3. 25 ObliqueDips & Leg Lifts – Right (
  4. 25 V Abs L (3lbs bet feet)
  5. 25 Straight Abs Full range of motion, curling down controlled & bringing elbows to legs
  6. 26 Reverse Curl Twist on bench, lowering legs slightly below
  7. 25 Cross Over – Left
  8. 25 Cross Overs – Right
  9. 25 Tuck Obliques – Left (hanging from pull-up bar)
  10. Other side
  11. 25 (50 Total) Forearm Plank Drop Hips
  12. 26 Plank Opp Arm Elbow Touch (feet elevated)
  13. 26 Elbow Plank Elbow Knee Touch
  14. 25 (50 Total) Russian Twists 10lbs
  15. 25 Crunches, feet on floor This routine is about obliques but I wanted to add some straight abs
  16. 30 Crunches, legs bent & feet off floor

Post Your Time: 27:46
Lisa – 12.46


Yoga

23min of a super enjoyable adlib

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Author: Boodiba

Artist, Designer

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