Day 5
mattjd70
Posts: 106 Member
That was a tasty little metcon!
Tomorrow:
I'm back to Strength (Strength 1 on the sheet)
But if you are doing a Strength day, any exercises work.
Warm Up
10 min Jog, Ellip, Stair, OR Bike (do you see the OR!:)
Then 4-5x
10 Lunge Steps, Back Extension, SitUp
(+ any other warmup movements you need)
Strength 1 (3x8, work to fatigue not exhaustion)
Leg Press
Bench Press (or chest machine or plate loaded)
DB Squat (hold DBs at shoulder, "rack position")
Tricep Ext (use machine to push down, or DB up/down behind head)
***Again, you can do any "strength" exercises you would like. Just remember, use load and go slow...ie, don't haul *kitten* from set to set***
Core
3x90sec plank (on elbows)
3x8 side plank
3x8 flutter kicks (slow and controlled)
3x8 hip bridge
(I like to alternate, do 1 set of each, and back to the top...because I get bored doing 3 sets of 1, then 3 sets of another....but you can do what you like)
Chowder!
Tomorrow:
I'm back to Strength (Strength 1 on the sheet)
But if you are doing a Strength day, any exercises work.
Warm Up
10 min Jog, Ellip, Stair, OR Bike (do you see the OR!:)
Then 4-5x
10 Lunge Steps, Back Extension, SitUp
(+ any other warmup movements you need)
Strength 1 (3x8, work to fatigue not exhaustion)
Leg Press
Bench Press (or chest machine or plate loaded)
DB Squat (hold DBs at shoulder, "rack position")
Tricep Ext (use machine to push down, or DB up/down behind head)
***Again, you can do any "strength" exercises you would like. Just remember, use load and go slow...ie, don't haul *kitten* from set to set***
Core
3x90sec plank (on elbows)
3x8 side plank
3x8 flutter kicks (slow and controlled)
3x8 hip bridge
(I like to alternate, do 1 set of each, and back to the top...because I get bored doing 3 sets of 1, then 3 sets of another....but you can do what you like)
Chowder!
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