Hey ladies,
Sled season is just around the corner. I've just started to amp up my work out routine and trying a new way of eating. What do you ladies typically do? Any tips or tricks?
Here's a look into some of the work outs I've been doing. Followed by an hour mountain biking after work.
Monday:
Skipping 5 min warm up
- 5 burpees with pushup
- 10 dives (not sure the name, where you are on all fours, dip your face as close to the floor as possible with your body following, until your arms are straight and your head right above them stretched, then back again)
- 5 burpees with pushup
- 40 squats with alternating side leg lift
- 5 burpees with pushup
- 20 bicycle crunches
- 5 burpees with pushup
- 10 per side plank using hand with oblique dip
- 5 burpees with pushup
- 15 x 1 V-sit, 1 sit up spread legs when come up and put arms in between legs, 1 sit up touching out side of ankle
- 5 burpees with pushup
- 40 power round house kick alternating leg
- 5 burpees with pushup
- 40 power teeps alternating leg
- 5 burpees with pushup
x 2
Then 1.5min all out on each
- frontal knees on heavy bag
- power punches on heavy bag
- freelance on heavy bag
Tuesday:
10 min warm up around the gym alternating between jogging forwards, sideways, sideways with foot crossover, backwards, lunges, pushups 1-10, jumping jacks, ski hops, heel kicks.
x4 with partner
10 burpees
30 jab cross
10 burpees
right round house kick
10 burpees
left round house kick
20 burpees
3 x 30 seconds on 15 second rest
freelance on heavy bag
30 straight leg sit ups
30 left side sit ups
30 right side sit ups
30 seconds for each of below
hands under the bum, head up, straight legs, leg circles clockwise
hands under the bum, head up, straight legs, leg circles counter clockwise
hands under the bum, head up, straight legs, scissor legs side to side
hands under the bum, head up, straight legs, scissor legs up and down
5 sets of 10 to a beat bicycle crunches
core stabilizer 1 min
Weds:
Run a lap
1.) squat with shoulder press x 10
Run a lap
1 &
2.) Shoulder press with back kick x 10
Run a lap
1, 2 &
3.) Side lunge x 10
Run a lap
1, 2, 3 &
4.) burpees x 10
Run a lap
1, 2, 3, 4 &
5.) bicycle crunches x 50
Run a lap
1, 2, 3, 4, 5 &
6.) jump lunges x 10
Run a lap
1, 2, 3, 4, 5, 6 &
7.) toe touches x 20
Run a lap
1, 2, 3, 4, 5, 6, 7 &
8.) power roundhouse kicks x 20
Run a lap
1, 2, 3, 4, 5, 6, 7, 8 &
9.) Power teeps x 30
Run a lap
1, 2, 3, 4, 5, 6, 7, 8, 9 &
10.) power jab cross x 40
Run a lap
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 &
11.) hook punches x 40
Sled season is just around the corner. I've just started to amp up my work out routine and trying a new way of eating. What do you ladies typically do? Any tips or tricks?
Here's a look into some of the work outs I've been doing. Followed by an hour mountain biking after work.
Monday:
Skipping 5 min warm up
- 5 burpees with pushup
- 10 dives (not sure the name, where you are on all fours, dip your face as close to the floor as possible with your body following, until your arms are straight and your head right above them stretched, then back again)
- 5 burpees with pushup
- 40 squats with alternating side leg lift
- 5 burpees with pushup
- 20 bicycle crunches
- 5 burpees with pushup
- 10 per side plank using hand with oblique dip
- 5 burpees with pushup
- 15 x 1 V-sit, 1 sit up spread legs when come up and put arms in between legs, 1 sit up touching out side of ankle
- 5 burpees with pushup
- 40 power round house kick alternating leg
- 5 burpees with pushup
- 40 power teeps alternating leg
- 5 burpees with pushup
x 2
Then 1.5min all out on each
- frontal knees on heavy bag
- power punches on heavy bag
- freelance on heavy bag
Tuesday:
10 min warm up around the gym alternating between jogging forwards, sideways, sideways with foot crossover, backwards, lunges, pushups 1-10, jumping jacks, ski hops, heel kicks.
x4 with partner
10 burpees
30 jab cross
10 burpees
right round house kick
10 burpees
left round house kick
20 burpees
3 x 30 seconds on 15 second rest
freelance on heavy bag
30 straight leg sit ups
30 left side sit ups
30 right side sit ups
30 seconds for each of below
hands under the bum, head up, straight legs, leg circles clockwise
hands under the bum, head up, straight legs, leg circles counter clockwise
hands under the bum, head up, straight legs, scissor legs side to side
hands under the bum, head up, straight legs, scissor legs up and down
5 sets of 10 to a beat bicycle crunches
core stabilizer 1 min
Weds:
Run a lap
1.) squat with shoulder press x 10
Run a lap
1 &
2.) Shoulder press with back kick x 10
Run a lap
1, 2 &
3.) Side lunge x 10
Run a lap
1, 2, 3 &
4.) burpees x 10
Run a lap
1, 2, 3, 4 &
5.) bicycle crunches x 50
Run a lap
1, 2, 3, 4, 5 &
6.) jump lunges x 10
Run a lap
1, 2, 3, 4, 5, 6 &
7.) toe touches x 20
Run a lap
1, 2, 3, 4, 5, 6, 7 &
8.) power roundhouse kicks x 20
Run a lap
1, 2, 3, 4, 5, 6, 7, 8 &
9.) Power teeps x 30
Run a lap
1, 2, 3, 4, 5, 6, 7, 8, 9 &
10.) power jab cross x 40
Run a lap
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 &
11.) hook punches x 40
