CTS CHALLENGE: June 3 – Total Body
jesindc
Posts: 724 Member
Monday, June 3: Total Body
12 One-armed dumbbell snatch (6 with your left arm and then 6 with your right)
Here’s how to do them:
http://www.youtube.com/watch?v=GkYdyAM-TSY
Repeat for 3 sets with a 60 second break between each set.
12 Single-leg Romanian deadlift (6 with your left leg raised and 6 with your right leg raised
Here’s how to do them:
http://www.youtube.com/watch?v=VblKqts2xDI
6 Bent over rows
Here’s how to do them:
http://www.youtube.com/watch?v=xI1pr1-4OY4
Repeat deadlifts and rows for 3 sets
12 Dumbbell single-arm overhead squats (6 with your left arm overhead and 6 with your right hand over head)
Here’s how to do them:
http://www.youtube.com/watch?v=apq8WcGoZxs
* For an extra challenge, hold a heavier dumbbell in your lower arm (ie if the dumbbell overhead is 5 lbs, the dumbbell at your side should be 10 lbs)
6 Dumbbell Incline bench press
Here’s how to do them:
http://www.youtube.com/watch?v=sXTXm6V78MY
If you don’t have a bench, you can do this on the floor.
Repeat squats and bench presses for 3 sets
90-Second Plank
Here’s how to do it: http://exercise.about.com/od/abs/ss/abexercises_10.htm
If you have trouble holding the plank for 90 seconds, hold it for as long as you can, take a 30 second break and finish.
10 Cable Horizontal Wood Chop
Here’s how to do them:
http://www.youtube.com/watch?v=UuaM6ePZGFw
If you don’t have access to a cable machine, here is the alternative (you can use a medicine ball or weights):
http://www.youtube.com/watch?v=WQF1jfOqFXY
Repeat planks and chops for 3 sets.
Cardio is optional today.
12 One-armed dumbbell snatch (6 with your left arm and then 6 with your right)
Here’s how to do them:
http://www.youtube.com/watch?v=GkYdyAM-TSYRepeat for 3 sets with a 60 second break between each set.
12 Single-leg Romanian deadlift (6 with your left leg raised and 6 with your right leg raised
Here’s how to do them:
http://www.youtube.com/watch?v=VblKqts2xDI6 Bent over rows
Here’s how to do them:
http://www.youtube.com/watch?v=xI1pr1-4OY4Repeat deadlifts and rows for 3 sets
12 Dumbbell single-arm overhead squats (6 with your left arm overhead and 6 with your right hand over head)
Here’s how to do them:
http://www.youtube.com/watch?v=apq8WcGoZxs* For an extra challenge, hold a heavier dumbbell in your lower arm (ie if the dumbbell overhead is 5 lbs, the dumbbell at your side should be 10 lbs)
6 Dumbbell Incline bench press
Here’s how to do them:
http://www.youtube.com/watch?v=sXTXm6V78MYIf you don’t have a bench, you can do this on the floor.
Repeat squats and bench presses for 3 sets
90-Second Plank
Here’s how to do it: http://exercise.about.com/od/abs/ss/abexercises_10.htm
If you have trouble holding the plank for 90 seconds, hold it for as long as you can, take a 30 second break and finish.
10 Cable Horizontal Wood Chop
Here’s how to do them:
http://www.youtube.com/watch?v=UuaM6ePZGFwIf you don’t have access to a cable machine, here is the alternative (you can use a medicine ball or weights):
http://www.youtube.com/watch?v=WQF1jfOqFXYRepeat planks and chops for 3 sets.
Cardio is optional today.
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Replies
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I'm in as well. Will do after work.0
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HIIT and Total body done! And I was able to hold all 3 planks for 90 seconds! Happy Dance!Happy Monday. I'm in!
Awesome!! 90-seconds is killer. I made a mistake of throwing in overhead tricep lifts before the planks and my arm were literally shaking by the time I got to 60 seconds. The last 30 were brutal -- glad to be done
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Great work ladies. Completed - fell (literally) just shy of the 80 sec point for all 3.0
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