functional strength training and HIIT

whitneylahann
whitneylahann Posts: 12 Member
edited November 20 in Fitness and Exercise
Need more motivation and some friendly competition/inspiration! Logging daily and doing best at clean eating. Friend me!

Replies

  • Cass2025
    Cass2025 Posts: 82 Member
    Finally someone who is doing the same thing as I am :) what workout are you doing?
  • whitneylahann
    whitneylahann Posts: 12 Member
    I mix it up a lot... usually start with a "leg day" with lots of squatting movements (RDLs, weighted squats, jump squats, lunges) with kettle bells and dumb bells/bars. Then I'll do upper body after a good warmup. Then I LOVE to lift heavy on my dead lifts, clean and presses, and upper body. For HIIT, I do a lot of plyometric movements and use a tabata style method. Always putting a good HIIT warmup in before I strength train helps me a lot!! Favorite one currently is four rounds of 30 sec ON/30 sec rests alternating between squat jumps and running lunges or weighted lunges... equals 8 full exercise rounds of 30 sec each.
  • Cass2025
    Cass2025 Posts: 82 Member
    That sounds like a good workout :) sorry I like to see what other people are doing so I can if i need to change it up a little bit! I just started a new workout it is alot more intense but I feel it alot more than anything I have ever done and seeing results
  • whitneylahann
    whitneylahann Posts: 12 Member
    What are you doing?? I too am always interested in what everyone else is up... old dog, new tricks right?! ;)
  • Cass2025
    Cass2025 Posts: 82 Member
    DAY1:Legs/ABS SET1 Se2 SET3 SET4
    SQUATS
    LEG EXTENSION
    LEG PRESS
    SUMO SQUAT
    SIDE CRUNCH STAB BALL
    ABS SCISSOR KICK
    SEATED V KNEE UP
    REVERSE CRUNCH
    NOTES:

    DAY2: GLUTES/CARDIO SET1 SET2 SET3 SET4
    GOOD MORNINGS
    KICKBACK WITH ANKLE WEIGHT
    SQUAT LEGS SPREAD WIDE
    STEP UP WITH DUMBELL
    GLUTE BRIDGE WITH PLATE

    CARDIO 25MIN HITT Elliptical
    NOTES:

    DAY 3:HAMSTRING/ABS SET1 SET2 SET3 SET4
    DEADLIFT
    DEADLIFT/CABLE
    LEG CURL
    WALKING LUNGES
    HAMSTRING CURL ON BALL
    OBLIQUES
    PLANK 4MIN
    HANGING LEG RAISE
    CABLE CRUNCHES

    NOTES:

    DAY 4: BACK/BI'S/CARDIO SET1 SET2 SET3 SET4
    PULL UP'S
    LAT PULL DOWNS
    SEATED CABLE ROWS
    BACK HYPER EXTENSIONS
    SEATED INCLINE/ DUMBELL CURLS
    BICEPS CURLS
    PREACHER CURL
    HAMMER CURL
    BICEP SPIDER CURL

    CADRIO 25MIN Stair Stepper
    NOTES:

    DAY 5: TRI/CARDIO/SHOULDERS SET1 SET2 SET3 SET4
    TRICEP KICKBACK
    TRICEP CABLE PRESS
    TRICEP DIPS
    LYING BARBELL EXTENSION
    PUSHUPS
    ARNOLD PRESS

    CARDIO 45MIN INCLINED TM 15/SP 4
    NOTES:

    DAY6: LEGS/ABS SET1 SET2 SET3 SET4
    SQUATS
    LEG EXTENSION
    LEG PRESS
    SUMO SQUATS
    SIDE CRUNCH BALL
    AB SCISSOR KICKS
    SEATED V KNEE UP
    REVERSE CRUNCH

    NOTES:

    DAY 7 Rest


    *sorry wouldnt let me upload the document so i just copied it
  • whitneylahann
    whitneylahann Posts: 12 Member
    Wow! That is awesome. I love all that stuff.... but what's a preacher curl? I don't know that name. It would go well with my Jesus jumps (floor jacks) hahaha
  • Cass2025
    Cass2025 Posts: 82 Member
    edited June 2015
    ldlkz9h696rj.jpg
    it is a bicep curl where u are sitting down and holding a z-bar here is the starting and full exercise nlgafv7959lu.jpg
  • whitneylahann
    whitneylahann Posts: 12 Member
    Ok... makes sense! On a curl Bench. Preecher. :D
  • Cass2025
    Cass2025 Posts: 82 Member
    Yup and you definitely feel the burn in your arms, because you are not allowed to use your shoulders as some do when lifting or swing your hips
This discussion has been closed.

Categories