Oh Cay WOW! Week of 10/1/17

Monday: Armed & Ready 

1 mile run on tread

4 Circuits, stop at end

  • 10 weighted burpees with dumbbells
  • 15 weighted squat to press with dumbbells
  • 30 commandos
  • 20 pushups

At weights, 3 sets each

  • 21s with weighted bar
  • 10 hammer curls
  • 12 cable bicep curls
  • 12 cable tricep pushdown

Tuesday: Legs and Booty 

Start with 10 minute bike

Warmup circuit, 3 sets

  • 20 jump lunges
  • 15 X jumps
  • 20 front and back lunges (each leg)

At weights

  • smith machine squats 5 sets of 10, medium weight
  • leg press 5 sets of 10, medium weight
  • single leg press 3 sets of 8 (each leg) no weight

Wednesday: Cardio HIIT

On tread: 10 Sets of 30 second sprints followed by 30 second light jog

On mat, 4 sets

  • 15 burpees
  • 15 out and in jumps
  • 40 mountain climbers
  • 20 pushups

Thursday: Back Attack 

15 minute row

At weights, 4 sets

  • wide grip lat pulldown
  • underhand cable pulldown
  • one arm dumbbell row
  • reverse flyes

Friday: Long Run

Push your limits and go as far as you can!

 

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