5 day workout

I now have a different workout for each work day (I work weekends and week nights).  Mon, Wed and Fri are cardio days and Tue and Thu are resistance training.

Monday

Warm-up:  Rower.  500 meters warm, 500 meters sprint.

Treadmill 200m sprint
Hands-up burpees x 5
swiss-ball-jackknifeDeep squat jumps x 10
Clap press ups x 5
V sit ups x 10
[repeat superset 10 times]

Swiss ball jack-knives x 8  (pictured)
Swiss ball pelvic raises x10
Swiss ball up downs 12 (vid)
[repeat superset 5 times]

 

Tuesday

Warm-up:  any cardio 5 minutes

DBFlyBarbell squat and press
Barbell deadlift and shrug [30kg x 12 each x 3 sets]

Barbell chest press 30kg x 10
Dumbbell chest fly  6kg x 6  (pictured)
Barbell bent over row  30kg x 10
Dumbell Reverse fly  6kg x 6  [x 4 supersets]

Adductors and Abductors   x 12 each
Calf raises and Toe raises  x 12/20  [x 3 sets]

Assisted pull ups @ 2/3 bodyweight x 8
Assisted dips @ 1/3 bodyweight x 8
Cable tricep extensions 36kg x 12
Cable curls  36kg x 12   [x4 supersets]

5 minute cardio cooldown

 

Wednesday

lying-leg-raises-topWarm-up:  Skipping 5 minutes

Treadmill 3km

Water grinder 2min sprint, 45sec easy x5

Lying leg raises x 8 (pictured)
Medicine ball Russian twists x 10
Lying back extension (supermans) x 12  [set x5]

Elliptical 20 minutes

 

Thursday

Skipping 10 min total

DB box step ups x20
corea15DB curl and press x12  [both at 10kg, 3 sets]

Cable hip flexion (pictured)
Cable hip extension  [3 x 12 each]

Shoulder rotation straight (little circles with dumbell) [3 x 12]

Deep squats x 12
Cable hip internal rotation x 10 ??
Cable hip external rotation x 10 ??  [x3]

Elliptical x 10min

 

Friday

tricepdipSpin bike  10 min

Tricep dips  x25  (pictured)
Burpees x25
V sit ups x25
Press ups x25
Treadmill 1km   [3 supersets]

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