So I said I would be back later this week to let you know how the workouts were going. Well I thought I’d check in today to share the experience.
On Sundays my main focus is upper body and with the addition of the sprints I referenced yesterday I have to make sure I give my legs the time they need to recover so I don’t break down muscle. This mornings workout went like this:
Upper Body circuit 3 rounds work/30sec/rest 20sec/120sec between rounds
Push-ups- 23 in 30 sec/rest 20 sec
Dips- 14 in 30 sec/rest 20sec
Bent over row w/10lb db’s- 23 in 30sec/ rest 120sec before next round
Bent over rows- 21
Bent over rows- 19
This circuit has a 4 week progression where you increase the work time and decrease the rest times. I am planning to do the first two weeks twice each to make it a six week rotation. Now on to the sprints!
OMG, that 20sec felt sooooo long! Here’s the break down of sprints:
Sprint 1 20 sec work/ 10 sec rest
Sprint 2 10 sec work/20 sec rest
Sprint 3 15 sec work/15 sec rest
Sprint 4 20 sec work/10 sec rest
Sprint 5 10 sec work/10 sec rest
Sprint 6 10 sec work/50 sec rest
4minute cool down, 3 sets of open close & thigh squeeze, stretch and I was done!
I was still coughing 30min after that. Depending on how the rest of the sprints go this week I may or may not repeat next week. Definitely shook things up a bit today, my body weight workouts usually focus on slow movements to avoid letting momentum do the work so moving a little quicker is sure to have my body wondering what the??? I like it though, this is another way I keep consistent. Don’t get me wrong, you don’t want to change up your workout every other week( though you do want to progress from week to week so you should be doing the same exercises w/heavier weights, shorter rest or more reps) Most times my goal is to stay within the 4-6wk rotations and even then I may just change the exercises slightly by doing a variation of the same move.
So that was how the morning started and I’m feeling it in my legs. Already got in a good breakfast, now to move on to lunch and dinner for the day. You don’t have to do what I did, but I want you to get up and move today. Your mind and your body will thank you!