functional strength training and HIIT

whitneylahann
whitneylahann Posts: 12 Member
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

Categories