Workout Summary: 9.23.16

From all my whining on Wednesday, I got a bit of vindication. Trainer Nick said he did a modified version of my interval workout and had this to say:

That was really hard! Way to go, Keith!

Good to hear (although I shouldn’t have been so whiny 😁)

Great workout to round out my week. Check it out:

Here’s the rundown:

Dynamic warmup

  • Lunge-with-a-twist – 20 yards
  • Slide-n-glide – 20 yards
  • High knees/butt kicks – 20 yards
  • Frankensteins/RDLs – 20 yards
  • Karaoke – 40 yards

Legs

  • Front squats – 3 x 10, 45 lb bar
  • Hip abductors – 3 x 12, 85 lbs, 100 lbs, 110 lbs
  • Hip adductors – 3 x 12, 85 lbs, 100 lbs, 110 lbs

Upper body

  • Kettlebell circuit – 15 lb weight
    • Around the world – 20 (2 x 10 each direction)
    • Figure 8 – 20 (2 x 10 each direction)
    • Halo – 20 (2 x 10 each direction)
    • One-hand squat – 20 (2 x 10 each direction)
    • Front squat – 20 (2 x 10 each direction)
  • Lat pull-down max-out
    • First cycle:
    • Second cycle:
    • Third cycle:
    • Fourth cycle:

Core

  • Bosu ball plank hand-to-elbows (don’t know what these are called) – 3 x 10
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s