*10 Kettlebell Swings between each exercise; 2 rounds*
Sprint Start x10
Single Leg Chest Press (left foot) x10
Median Row x10
Single Leg Chest Press (right foot) x10
Face Pulls x10
Triceps Press x10
High Curl x10
Bosu Pushup x20
Not my usual fare. I normally just do my heavy lifting and high volume kettlebell work, but I recently started working out with my fiance also to keep her motivated to keep pushing hard.
3 mile walk with 44lb kettlebell
Walked the Wally World. Tomorrow is weights and also a morning walk.
Yesterday was a 2.5km walk there and a 2.5km jog back in sanuk sandles/shoes
Today a 8km walk bare foot over grass, limestone/gravel trails and concrete foot paths. Just waiting for the tide to drop and I will go for a surf and this evening I will take the kids to their mini squad (swimming) training and I will try and bash out 1.5km in 50 to 100m sets if the shoulders arnt toast from surfing.
Legs are still sore from the tabat workout (kettle bells) earlier this week....
Just finished SimpleFit Level 2, Day 1:
Max rounds in 20 minutes
1 pull up
3 push ups
I managed to do 50 rounds.
Later, I'll be lifting:
3 sets x 5 reps
Deadlift - 255 lbs.
Bent-over rows - 165 lbs.
Upright rows - 150 lbs.
Push ups - to failure
Shoulder push ups - to failure
Deadlifts : 395x8, 355x8, 315x9
Pullups, Rows, Lsits, Wall Handstands
4km jog- 20mins
1km spint row
chin ups- 10, and 6 two sets
standing bicep curls 12.5kg 3 x20
dumbell rows- 20kg - 3x11
bicep curls machine
1.5hrs mountain bike ride half on tracks (steep inclines) half on bike path - 25km covered
20 mins Kettle bell work out (Tabata) 10 by 2 min rounds 20 sec on 10 sec off
R1 - R2) 12kg swings
R3- R4) Box jumps
R5 - R6) 25kg Bent rows alt arms
R7-R8) 25kg Over head press (2 handed)
R9-10) 12kg round body swings kettle bell hand pass.
feeling good with the KB work outs, will up the weight to 16kg when I buy one. My 25kg KB is a bit too much at the moment for some exercise's.
Walked the dog 2 miles
Bench Press 5x2
Power Clean 5x5
Pull Ups 5x10
Bench Step Ups 3x10 each side
Core – Plank, Side "T" Plank each side, Boat – 3x30 seconds each
Stairmaster 20:00 2.5 miles, 120 floors, 311 kcal burned.
Slow day around the house, then out for a 5.3km run 1/2 on hard packed trails other 1/2 along the beach on soft sand over rocks. Couple of small hills in the mix and a couple of drink stops. Dog had fun.. I am happy with how fast my fitness is building, I wouldnt have lasted this distance over this coarse a couple of weeks ago.