today’s workout is all LEGS ;-p
Warm-up:
- 5 Minute Bike Warm-Up
- 30 Seconds Of Jump Rope
- A Set Of Pushups (just to get the blood flowing)
- Arm Circles
The Workout:
- Leg press (15 reps)
- Jump Squat (15 reps)
- Step-ups with dumbbells (15 reps each leg) –
- Romanian Dead Lifts (15 reps)
- Split Squats (15 reps each leg)
- Split Squat jumps (15 reps each leg) – this is a body weight jump.
- Calf Raise (15 reps)
- Standing Calf Jumps (15 reps)
Take a 2 minute rest, rinse and repeat the circuit for a total of 3 sets!!!!
And to finish it all off…15mins of Treadmill Sprint Intervals!!!!!!!!!!!
Yeah I sprinted 🏃💨off 1151 calories and left them at the park 😜…why you ask ??? because I don’t need them 😜💪…. Confession man did I under estimate the speed chute…after 10sprints my body was like WHAT THE HELL IS GOING UP IN HERE??? And I like that I push through my workout and mixed it up with other sprint drills but I will admit The Speed Chute wore me out … Within the first 30 mins I was above 700 calories and despite what the picture says I kept my hr up between 160 and 175 never really dropping below 155 except for taking extended breaks… Anyway if you’re wanting to switch up your cardio workout try adding a resistance sprint workout in the mix… #ig #igfitness #instagram #instagramfitness #fit #fitspo #fitness #cardio #speed #sprints #iphonesia #iphoneography #running #workout #burnfat #parachutedrills #parachute #beastmode (at Piedmont Park)
Today is #cardio and I’m switching up as usual .. I’m going to knock out some resistance sprint drills. Yup went and picked up a speed chute and some cones so I can get it in….I don’t really have a workout circuit in mind … I’m just going to execute several different drills, rest , rinse and repeat!!!!! #ig #igfitness #running #cardio #burnfat #workout #speed #nopainnogain #instagram #instagramfitness #fitspo #fit #lifestyle #parachute #drills #parachutedrills
Today’s workout…all about the upper body
Warm-up:
- 5 Minute Bike Warm-Up
- 30 Seconds Of Jump Rope
- A Set Of Pushups (just to get the blood flowing)
- Arm Circles
The Workout:
- Dumbbell Incline Bench Press (15 reps)
- Lat Pulldown (15 reps)
- Cable Chest Flies (15 reps)
- Seated Row (15 reps)
- Lateral Raises / Front Raises (15 reps each)
- Bent Over Dumbbell Back Flies (15 reps)
- Triceps Pushdowns (bar) (15 reps)
- Standing Dumbbell Curls (15 reps)
- 2 minute rest, rinse and repeat the circuit for a total of 3 sets.
My Hill H.I.I.T workout for today
~ Sprint up hill, jog back down(6 reps)
~ 60 second rest
~ Back Pedal up hill, jog back down(6 reps)
~ 60 second rest
~ High Knees up hill, jog back down(6 reps)
~ 60 second rest
~ Lunges up hill, walk back down(3 reps)
~ Jump Squats up hill, walk back down(3 reps)
2 min rest, rinse and repeat two more time for a total of 3 circuits!!!
The hour and a half Workout Crime I committed at the gym today for a total of 1130 calories burned:
Warm-up:
- 5 Minute Bike Warm-Up
- 30 Seconds Of Jump Rope
- A Set Of Pushups (just to get the blood flowing)
- Arm Circles
Workout:
- Bent Over Dumbbell Row (15 reps)
- Leg Press (15 reps)
- Dumbbell Bench Press (15 reps)
- Romanian Deadlift (15 reps)
- Push-Ups (until failure)
- Assisted Wide Grip Pull-Ups (15 reps)
- Squat Jumps (15 reps)
- Front Plank (1 minute)
- Leg Raises- until failure
Take a 2 minute rest,rinse and repeat 2 more times for a total of 3 sets!!!!
That is all…..
Hour and twenty eight minute leg/core workout (1017 cals burned) + 30 mins of sprints (419 cals burned) = 1436cals burned and a worn out and hungry dude… #fit #fitspo #fitness #weightloss #bellyfat #healthy #windsprints #workouts # #motivated #motivation #motivate #igfitness #instafitness #inspired #determined #lifestyle #running #calories #beastmode
Warm-up:
- 5 Minute Bike Warm-Up
- 30 Seconds Of Jump Rope
- A Set Of Pushups (just to get the blood flowing)
- Arm Circles
- Body Weight Squats
Workout:
- Dumbbell Squats- 15 reps
- Barbell Romanian Deadlifts -15 reps
- Split Squats- 15 reps each side
- Squat Jumps- 15 jumps
- Calf Raises- 15 reps
- Front Plank – 1 minute or until failure
- Side Plank- 1 minute hold on each side or until failure
Take a 2 minute rest…rinse and repeat for a total of 3 sets!!!
30 mins of H.I.I.T Cardio…SPRINTS!!!!!!
Wind sprint done and done… Not happy with the finish time…my goal is 730cal or more burned in 45mins or less… Got to step it up and switch it up #goals #motivation #motivated #igfitness #instafitness #fit #fitness #windsprints #running #excercise #fitspo #calories #beastmode #lifestyle (at Piedmont Park)
Calories burned after a 1 hour and 15 min H.I.T workout finished off with sprints on the treadmill (run at top speed for 1 min and rest for 30 sec repeat for 15 mins) #calories #fit #fitness #instafitness #igfitness #lifestyle #beastmode #nopainnogain #motivation #healthy #excercise (at LA Fitness)
