Monica Workouts Week 2

Cardio- 25 min. on the eliptical Fri, Sat, Sun, Mon, and Wed

May 12, 2009 3:30 personal training appointment at Emerge

Warm-up on treadmill and foam roll

Giant set (3 exercises)

Tire flips- 3 sets of 10 flips

Tire jumps- (standing on the inside of tire and jumping onto the sides) 3 sets of 15 jumps

Medicine ball squats with explosive chest press- 3 sets of 15 presses

Giant set (3 exercises)

Step up to medium box with a medicine ball low to high wood chop- 3 sets 12 wood chops on each side

Turkish get up with dumbbell- 12.5lb 5 reps on each side

Spiderman planks on the rings- 3 sets of 20 reps

Giant set (3 exercises)

Push up off the rings- 3 sets of 15 reps

Walking dumbbell dead lifts- 15lbs 3 sets of 16 lunges

Prone dumbbell row with rotation followed by a shoulder press

May 14, 2009 3:30 personal training appointment at Emerge

Giant set (2 exercises)

Side plank with a cable middle back row- 3 sets 30lb/15 reps on each arm

Deep squats on the squat rack (bar to rack)- 55lbs 3 sets of 15 reps

Prone cobra off the swiss ball- 3 sets of 15 reps

Side plank with a row off the cables

Side plank with a row off the cables

 Giant set (3 exercises)

22lb slosh pipe holding overhead climbing the hill

Full body crunch with 22lb slosh (laying on a mat)

Dumbbell Olympic dead lifts standing on a bosu- 3 sets of 15 with 15lb dumbbells

Monica climbing a hill with slosh pipe

Monica climbing a hill with slosh pipe

 Giant set (3 exercises)

1 arm kettle bell swings-  20lb kettle bell 3 sets of 20 reps

1 arm kettle bell cleans- 3 sets of 10 cleans on each arm

1 arm kettle bell snatches- 20lb bell with 3 sets of 3 snatches each arm

Alternating kettlebell swings

Alternating kettlebell swings

 

Tuesday May 12, 2009

Breakfast- 1 scoop of Isopure protein powder with milk

 

 

 

 

 

 

Snack- apple

Lunch- 2 slices of ham with cheese stick

Snack- 1 serving of cashews

Dinner- Cheeseburger and only ate ¼ of the bun, 8 french fries, and tea

Thursday May 14, 2009

Breakfast- 1 scoop of Isopure protein powder

Snack- 0

Lunch- Grilled chicken breast, broccoli, 1 roll with butter and tea

Snack- 4 cashews

Dinner- Brat no bun, mac and cheese, peas and milk

Food Journal

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