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body beast Day 7 Chest

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 –…

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Body Beast day 5 shoulders

Body Beast day 5 shoulders

Shoulders Day 5 This morning i ran 2.5  miles, my breakfast was pretty big, 1 cup of oatmeal, 6 egg whites, and 1 apple.  Length: about 35 minutes Equipment needed: Bench (or stability ball), weights, curl bar with plates WARM UP 20 high knees, 10 shoulder Circles to front, 10 shoulder Circles to the back front raises, 10 Aside raises, 10 db shoulder presses, 10 huggers SEATED SHOULDER PRESS Round 1: 15 reps – 40 lbs Round 2: increase weight: 12 reps…

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Body Beast Day 4 Cardio and Abs

Body Beast Day 4 Cardio and Abs

Today i had to modify the workout because i’m so sore from the last 3 days. I also rode my bike early this morning for about 6 miles. Here is my modified version: Cardio Day 4 Length: About 30 minutes Equipment needed: Bench (can be optional) & weights WARM UP 10 high knees 10 single leg/hip rotations 10 lunges 10 air squats  Workout Squat to Overhead Press + Hold – 12 squat to over head press straight bar, 10 second hold on low position,…

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beach body body beast evaluation Day 1

beach body body beast evaluation Day 1

Today I started the beach body, 90 days body beast workout. The schedule looks as follow: Why am I doing this program?   If someones says your too old to accomplish certain goals – (i’m going to be 49 in a month) you know, I am going to do it.  also remember if i can do it, so can you. I love sports, lifting, nutrition and strength training – therefore, this is a great way to try  a new routine, and finally get cut…

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WOD 3-25-2015

WOD 3-25-2015

AMRAP: 6 minutes Reps: 25-25-25x reps Intensity: beginners Process – RX: put 6 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#) AMRAP: 10 minutes Reps: 25-25-25x reps Intensity: mid/hi Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the…

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WOD Intervals 3-24-2015

WOD Intervals 3-24-2015

AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute AMRAP: 30 minutes – keep track of distance Intensity:…

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WOD Monday 16 March 2015

WOD Monday 16 March 2015

Sets: 4 rounds Reps: 1 Min max reps/Rest 30 Secs Intensity: beginners RM: Repetition maximum. Process RX: this means do 4 rounds of each exercise with the prescriptive repetitions 1 minute max burpees 1 minutes box jump (12/step on stairs) 1 minute wall balls (basketball/6#) Sets: 6 rounds Reps: 1 Min max reps/Rest 30 Secs RM: Repetition maximum. Intensity: mid/hi Process RX: this means do 6 rounds of each exercise with the prescriptive repetitions 1 minute max burpees 1 minutes…

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WOD Julie 3/10/2015

WOD Julie 3/10/2015

Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15x reps Intensity: mid/hi Process (RX):this means do 5 rounds of each exercise with the prescriptive repetitions Warm-up Jump Rope – 3 minutes Workout 20x jumping jacks 20x sit ups 15x burpees How to do a burpee How…

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