Operation 6-Pack Week 3 Recap

Monday started off with a unique yoga class at my favorite fitness studio in Portland. It is currently the ONLY place in the state of Maine that offers this kind of yoga. They teach it in a 4 week block. I have my second class tonight. I plan on posting about it in a couple weeks, but let’s just say, you’ll leave class feeling like a million bucks and maybe an inch taller!

My workouts were Tuesday and Thursday this week due to other events going on. I’ve been searching around the web for some super tough butt-kicking workouts and I stumbled across a couple websites with good ideas. I implemented a few of them this week. I usually prefer going to the gym in the morning because there is less people, but this week I had to go in the evenings after work. It made for a rather eventful people watching experience though. More on that later this week. Spoiler alert! Be prepared for more awesome terribly bad MSPaint pictures! 🙂

Tuesday’s Workout (which actually got a little scrambled around due to a bootcamp class invading the area that I was working it. It prompt this post in case you missed it):

1.       Foam Roll

2.       Stretch

3.       Dynamic Warm-up (x10 each)

  1. Knee hugs
  2. Leg cradles
  3. Quadriceps stretch
  4. Superman
  5. Drinking bird
  6. World’s Greatest Stretch
  7. Back lunge & Reach
  8. Inch worms

4.       Running Drills (~20 yards)

  1. Mini band walks

i.      Forward

ii.      Reverse

iii.      Side

2. High Knees

3. Butt kicks

5.       Strength Exercises (x12reps x 2rounds)

  1. Triplanar calf raises
  2. DB Shoulder press
  3. Walking lunges w/weights
  4. Triceps dips on stability pad
  5. Side lunge w/bicep curl

6.       Core exercises (30sec on/10sec off)

  1. Crunches
  2. Side crunches (L)
  3. Side crunches (R)
  4. Push-ups
  5. Single-leg squats (L)
  6. Single-leg squats (R)
  7. Bird dogs
  8. Dead bug
  9. Hip bridges
  10. Fire hydrants w/ donkey kicks
  11. Bicycle
  12. Straight leg lifts/flutter kicks
  13. Plank w/ shoulder taps
  14. Knee pulls w/ weight btw feet

7.       Conditioning Set (30sec on/10sec off)

  1. Mountain climbers
  2. Squat jumps
  3. Burpees
  4. Ski jumps
  5. Atomic push-ups w/ Val slides

8.       Stretch/Foam Roll

Thursday’s Workout:

1.       Foam Roll

2.       Stretch

3.       Dynamic Warm-up (x10 each)

  1. Knee hugs
  2. Leg cradles
  3. Quadriceps stretch
  4. Frankensteins
  5. Superman
  6. Drinking bird
  7. World’s Greatest Stretch
  8. Back lunge & Reach
  9. Inch worms

4.       Running Drills (~20 yards)

  1. Mini band walks

i.      Forward

ii.      Reverse

iii.      Side

  1. High Knees
  2. Butt kicks
  3. 10 min treadmill run (2min WU, 5 min sprint for 15sec every min, 2min CD)

5.       Strength Exercises (x12reps x 2rounds)

  1. Dynamic squats
  2. Reverse push-ups
  3. Dive bombers
  4. Prisoner Get-ups

6.       Core exercises

  1. Plank (2 minutes)
  2. Side plank (1 min each side)
  3. “Leg circles of Hell” (5 each leg each size)
  4. Push-ups (10)
  5. Push-outs w/ Val slides (10)
  6. Side lunges w/ Val slides (20 each side)

7.       Conditioning Set (45sec on/10sec off)

  1. Mountain climbers
  2. Body blasters
  3. Burpees
  4. Mountain climbers
  5. Atomic push-ups w/ Val slides

8.       Stretch/Foam Roll

Sunday I rode in a very cold and wet Dempsey Challenge. I’ll post about that later this week. I’m hoping the weather this coming weekend will be A LOT better so I can log some more miles on the bike. My TRX Rip Trainer comes tomorrow via UPS and I CANNOT wait!! The Rip trainer will be incorporated in some workouts this week!

 

~ Happy Training!

PS – Don’t forget to become an official follower on my blog so you don’t miss any of my posts! I promise I have some good ones coming your way! 🙂

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