Monday, March 17, 2014

Final Monday morning workout

Today was my last Monday morning workout, and next week we go back to Monday nights. Only three of us showed up so it was another interesting circuit.

Warm-up (repeat 2x)
  • 1 minute medicine ball wall bounces (15 lbs)
  • 1 minute alternating dumbbell bicep curls (15 lbs each hand)
  • 1 minute TRX squats
Second phase warm-up (repeat 2x)
  • 1 minute wall squats
  • 1 minute monster walks (blue band)
  • 45 seconds TRX push-ups
  • 45 seconds TRX triceps extensions
Circuit - 2 minutes each station, repeat each pair of exercises twice

Station 1:
  • 30 seconds alternating waves on the heavy rope
  • 30 seconds isometric bicep hold, blue band
  • Repeat
Station 2:
  • 30 seconds farmer walk, 35 lbs each hand
  • 30 second step-ups, single leg, 35 lbs each hand
  • Repeat, switching legs on the step-ups
Station 3:
  • 30 seconds 'woodchoppers' on the cable machine while holding a balance ball, 33 lbs
  • 30 seconds, switch sides
  • Repeat
Partner work:
Partners sit opposite each other on mat stacks with the heavy rope doubled up between them, do double waves simultaneously
  • 1 minute waves
  • 30 seconds rest
  • Repeat
Stretching on our feet

It was a nice workout overall. I was up another .4 lbs this morning, and my arms are still sore from Saturday's workout. My plan for the rest of the day is to hydrate, hydrate, hydrate and get back on track. I've got to do a better job of drinking water on the weekends.

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