09-11-17, 11:38 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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Below is A Week of Hard Labor Core - 30 Minutes - Equipment: light dumbbell and mat plus optional pull up bar:
Super Set 2 Rounds -Plank Combo (Side, Up, In) -Hanging Bent Knees side to side Super Set 2 Rounds -Low Plank Hip Dips -Side Plank Crunch Hip Tap Triple Set -Russian Twist -Extension Twist -Extension Single Set 2 Rounds -Clock Raise - High Plank Super Set 2 Rounds -Hanging Leg Raise -Core Combo (Oblique / Bucket Drop) I did this last week. You're basically alternating a plank move with an abdominal move. Overall thoughts were that it was an intermediate workout that was pretty good. If you do Cathe abs, this may be too easy, lol! Kathy
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
09-11-17, 11:49 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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A Week of Hard Labor Shoulders and Arms - 44 minutes - Equipment: medium, heavy, super heavy dumbbells + bench or stability ball:
Giant Set: Lateral Raise-20 reps Front Raise-20 reps V Raise-20 reps Reverse V Raise-20 reps Progressive Set - 1 to 6 Reps: Hammer Curl to Rotating Press (1,1,2) Super Set: Inc V Curl-10 reps Inc V Curl-8 reps Inc V Curl-6 reps Half Circle-10 reps Half Circle-8 reps Half Circle-6 reps 18" Bicep Curls - 6 reps normal, 6 reps wide, 6 reps wider: Lower Half Upper Half Full Range Super Set: Skull Crusher (1,1,2)-6 reps Skull Crusher (1,1,2)-6 reps Rear Fly-15 reps Rear Fly-12 reps Super Set: Left Arm Kickbacks-30 seconds Right Arm Kickbacks-30 seconds Tricep Push Ups-30 seconds Tricep Push Ups-30 seconds Overall, a very good workout. I got a little mixed up with the cueing on the second "progressive" set but next time I'll know what to do. Sagi was "coaching" a backgrounder and even he was confused, so I don't feel bad, lol. I liked that I felt worked out after but not spent. Maybe I need to go a little heavier next time!
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
09-11-17, 11:53 AM | ||
Join Date: Mar 2008
Location: Never Never Land
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09-11-17, 11:57 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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A Week of Hard Labor - Total Body - 50 minutes. There are only 5 moves in this workout with a variation on 3 moves on the Down the Ladder segment - Equipment: Light and Medium dumbbells:
Up the Ladder - Reps are 1 - 8 (but starting on #5, you go down for a count of 5, for 6 you go down for a count of 6, etc. until you reach #8) Deadlift Bent over Double Arm Row Decline Push Ups Lateral Raise Combo Move - (squat, hammer curl, squat, shoulder press) Down the Ladder - Reps are 8 - 1 (but starting on #3, you hold until Sagi says so, lol) Combo Move - (squat, hammer curl, squat, shoulder press) Front Raise Close Grip Push Up Bent Over Double Arm Row - palms front Deadlift I have to say that I really enjoyed this workout. Lots of repetition and the pacing is a little all over the place on the down the ladder segment but the next time I do it, I'll go at my own pace and "catch" up or "slow down" as needed.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
Tags |
beachbody, body beast, sagi, sagi kalev, week of hard labor |
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