9/14/2012

9/12/2012

September 7 - training

ball hand offs
toe touches
side throws
in and out crunch
overhead throws
back extensions

x2

TRX
back rows
black flys
squat press to burpee
run with resistance band held by Jamal

squats
jump lunges
step ups on box

dead lifts
plie' squats
mountain climbers

push ups with feet in TRX stirrups

August 24 2012- upper body

warm up on treadmill 10 minutes

plank on ball- 25 seconds
roll out on ball- 15
crunch on ball- 15
side plank with hip raise- 10
toe touches
bicycle crunches

shoulder press- DB: 15lbs- 12
biceps curl with bar- 30lbs- 10
lying down- triceps ext- 30lbs- 10

shoulder flys-side- DB:12.5- 10
shoulder raise- front- DB: 12.5- 10
triceps kickback- DB: 10lbs- 10

preacher curls 40lbs- 10
dips on machine- 66lbs assistance- 10
chest press- 45lbs- 10

biceps curl-rope-40lbs- 10
triceps pulldown- rope- 40lbs- 10
dips on bench- 10

upright row- DB 15- 10
hammer curl- DB- 12.5- 10

cool down 10 min on treadmill

August 21 2012- Legs-Yoga-Body Attack

Legs

short leg workout before yoga

Warm up on stairs
TRX- single leg squat, jump squat

Squat with overhead press- 40 lbs
single leg dead lift- 40lbs

leg press- 110lbs
plie squat on smith machine- 100
leg extension- 85 pounds
lunges 25lb in each hand

Yoga- actually had a different experience where i relaxed but still worked hard, connected with the earths energy for balance, it was great!

Body Attack! Goes hard every time! woop woop!
Courtney kicked butt



 

August 20 2012- Chest and Tri

Warm up on treadmill

TRX:
plank
plank with pike- 10
side plank with hip raise
dynamic plank

TRX:
Y delt fly

Bench press
chest fly on bench with dumb bells
chest press

chest fly

triceps pull-down rope
triceps ext rope
ropes 30 seconds
triceps dip on bench

overhead ball throw
press with ball and squat
push ups

chest fly on machine
triceps kick backs

August 19 2012- Lower body

2nd time doing weights alone :)

I am feeling quite independent lately haha

Warm up 10 minutes on stairs

Plank- 25 seconds on ball
Roll out on ball- 15
Crunch on ball- 15
Leg lifts
Side plank with hip raise- 10
x3

Squat on Smith Machine- 12- 90lbs
Lunge on each side- 10lbs each hand
Step on on bench- 10lbs
x3

Dead lift with Row- 45lbs- 10x
Mountain Climbers- 30 seconds
x3

Leg Extensions- 70 lbs- 10x
Hamstring curl- 60 lbs- 10x
Hack Squat- 90lbs- 10x

TRX:
Single leg squat-10
jump squat- 10

Plie' squat - 35 lbs kettle bell
Squat with overhead press- 15lb dumb bells
Push ups- 10

Cool down on treadmill, 11.0 incline, 2.8 speed