body beast Day 7 Chest
Day 7: Build: Chest/Tris. Length: about 42 minutes Equipment needed: Bench or stability ball (I chose the bench), chair, dumbbells, or bands. WARM UP: 10 close hand push ups 10 mid hand push ups 10 wide hand push ups CHEST Round 1: 15 reps – bench-press – 155 lb Round 2: increase weight: 12 reps (quicker tempo) – 165 lb Drop set: increase weight: 8 reps (slower tempo)- 175 lb Drop set 2 (switch weights fast): decrease weight: 8 reps –…
body beast Day 3 Back and Bis
Ok, here we are on day 3, back and bis. I have to be honest my legs are really sore specially my gluteus maximus, gluteus medius, gluteus minimus and hamstrings. here is day 3 evaluation: Length: about 40 minutes Equipment needed: Bench (or stability ball), Chin-Up Bar (or bands for indoors), weights, curl bar with plates, chair (optional but can be used during pull-ups) WARM UP 10 high knees, 10 Circles to front, 10 Circles to the back 5 Walk…
workout 101
Workout 100
Get ready for Summer
WOD 105
WOD 10.13
Bioenergetics for Dummies
CAUTION: It’s about to get sciency in here… So here’s a big fancy college word: Bioenergetics Which basically means the study of sources of energy and how they are ultimately utilized to help you kick ass in the gym and at life. This is kind of an important subject when it comes to training for optimal performance, surviving in the field for extended periods of time, and just overall feeling great and kicking ass (Oh, also pretty important for just…
WOD 127
This is a great routine for to optimize you endurance, strengthen your core and increase stamina. Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips What is stamina or endurance anyway? Stamina Stamina id define as the amount of time that a given muscle or group of muscles can perform at maximum capacity. Example if a person…