Follow:
Fitness

Weekly Workout 10.30.17 & Warm-Up Example

Weekly Workout 10.30.17

I hope you’ve been enjoying the weekly workouts so far! I haven’t mentioned in past posts but before working out you should ALWAYS warm up. If you don’t you’re at a pretty high risk of injuring yourself. You can find a full-body warm-up here to get an idea of what your warm-up should look like. I am guilty of not always warming up myself and in the last year have given myself 2 pretty irritating injuries because of it. Don’t let it happen to you!

Here’s your weekly workout:

Monday: 

  • 1 Mile Run for Time
  • Overhead Kettlebell Swing (21 reps)
  • Pull-Ups (21 reps)
  • Overhead Kettlebell Swing (18 reps)
  • Pull-Ups (18 reps)
  • 1 mile Run for time
  • Overhead Kettlebell Swing (15 reps)
  • Pull-Ups (15 reps)
  • Thrusters (10 reps) : 4 Sets
  • 1 Mile Run for Time

Tuesday: Legs/Glutes

  • Weighted Step-Ups Superset Cable Kickbacks (right then left) immediately followed by weighted plie jump squats (20 reps) : 4 Sets
  • Barbell Side Step-Ups (Right Leg) Superset Weighted Side Raise (Left Leg), Repeat other way Superset Weighted Squat Jumps (20 reps) : 4 Sets
  • Intervals on Stepper (on faster interval alternate side steps, skip a step, backwards) : 30 minutes

Wednesday: Tabata

Round 1 :

  • Jump Rope 20 seconds
  • Rest 10 seconds
  • Chest Press 20 seconds
  • Rest 10 seconds

Round 2 :

  • Burpees 20 seconds
  • Rest 10 seconds
  • Tricep Kickbacks 20 seconds
  • Rest 10 seconds

Round 3 : 

Round 4 : 

  • TRX Knee Pulls 20 seconds
  • Rest 10 Seconds
  • Toes to Bar 20 seconds
  • Rest 10 seconds

Repeat entire cycle 4 times

Thursday:

  • Take a Class!

Friday: 

  • 1 Mile Run for Time

8 Rounds of : 

  • Front Squat (15 reps)
  • Pull-Ups (10 reps)
  • Tricep Push-Ups (10 reps)

Finish With : 

  • 1 Mile Run for Time

Saturday : 

  • Calf Raise toes forward (20 reps), toes out (20 reps) : 4 Sets
  • Side Curl (12-15 reps) Superset 21’s : 4 Sets
  • Preacher Curl (12-15 Reps) Superset Reverse Curl (12-15 reps) : 4 Sets
  • Plank (1 minute hold), Starfish Crunch (AMRAP), Turkish Getups (AMRAP) : 3 Sets

If you would like to print this workout simply click here download: Weekly Workout 10.30.17

You can find last weeks weekly workout here. Questions? Feel free to shoot me an email at fitmommyinheels@yahoo.com.

Share on
Previous Post Next Post

You may also like

No Comments

Leave a Reply