Tuesday, May 7, 2013

Tough Tuesday Workout: Fantastic Four Round (4.30.13)

What you need: two sets of weight - I had 8's and 15's, mat, band, bench and a mat, Gymboss or other timer

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.with band and gymboss 50/10, 10 Rounds

Round 1 w. the band
1. Uppercuts
2. Squat
3. Overhead press
4. Wood Chop R
5. Overhead press
6. Wood Chop L
7. Squat Curl
8. Front Raise
9. Squat Side Curl
10. Wide Leg Squat

Round 2. w/ bench, weights and mat (same intervals)

1. frog jump burpee
2. high knees
3. burpee step jump
4. high knees
5. one legged burpee
6. high knees
7. one legged burpee
8. high knees
9. pushup jumpover
10. high knees

Round 3. w band
1. Squat
2. Front Raise
3. Squat
3. Overhead Press
4. Right leg side leg lift
5. Left leg side lift
6. Two steps R and L
7. Wood chop alt sides halfway
8. Squat Curl
9. Chest Press
10 Row

Round 4. with step and w. heavy weights
1. lunge twist
2. star jump
3. lunge twist
4. pulse squat with heavy weights
5. wall sit overhead lift
6. Single Leg row R
7. Single Leg Row L
8. Pushups
9. Lunge side and back alternating
10. side Plank alternate halfway

one minute crunches
one minute bicyles
one minute plank. 

cool down & stretching

This took about 50-55 minutes (4 Round x 10 plus about 1 minute break plus abs and the warmup and cool down)

Remember to always check with a doctor before doing any exercise and to always keep on tri'n!

Weekly Workout Summary
I started my week on Tuesday after taking Monday off. This Tuesday workout was really tough, especially with all the burpees!  

I was pretty sore the next day (Wednesday) during spinning but still did some swimming to get ready for tri season and then that night when I went to Local Barre class with Meghan in Hoboken.

Thursday night I went for a quick run with the my running buddy since I got home late and then  
 Friday did the Cinco de Mayo Spin, some weights and swimming.  

Over the weekend we did 5 miles with some 400s and 15 miles on the bike on Saturday and on Sunday we did 10.3 miles to get ready for a half marathon at the end of May. 

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