Tri-set:
25 Laying Cable Crunches on a BOSU
25 Kneeling Cable Crunches on a BOSU
25 Toe Touches
I repeated this for 3 sets all focusing on upper abs =)
Tri-set:
25 Laying Cable Crunches on a BOSU
25 Kneeling Cable Crunches on a BOSU
25 Toe Touches
I repeated this for 3 sets all focusing on upper abs =)
Tri-set:
25 (on a 2 count) Weighted Russian Twists with a 12# Med Ball on a BOSU
15 Side Plank Hip Drops on a BOSU
15 (on a 2 count) Landmine Bus Drivers
I repeated this sequence for 3 sets!
Core work of the day consisted of:
12-15 Pikes with Sliders
25 Reverse Crunches w/ball
30 second Adductor Side Planks
10-12 Hanging Leg Raises
If you plan on doing more than 1 exercise, you may do one exercise at a time with 30 sec rests in between each set for 3-4 sets OR create a circuit like I did in this video where you do exc.1 then exc.2 and so on with little to no rest in btn exercises, rest 30 sec after each set for 3-4 sets.
Jammed to IOWA! Have a killer day!
Elda
Tri-Set 1:
Wide-Grip Pulldowns, DB Rows in Roman Chair, and Banded Oblique Front Presses
Tri-Set 2:
Standing Lat Pullodwns, 1-Arm Seated Rows, and Kneeling KB Windmills
Rack Pulls
4 sets of 10 with 185#
Superset 1
Seated KB Bicep Curls and Reverse Hyperextensions
Perfect humid day for a back attack workout! My first two sets were Tri-Sets where I combined 2 back exercises and 1 core exercise to complete a set. I’ve bumped my weight so I’m now only completing 4 sets of 10-12 reps. After a few 4×10-12 back sessions, I’ll bump the weight and shoot for sets of 8-10.
I REALLY enjoyed the core work. It really hit the obliques in a good way. I’ve had been having SI joint issues on my right side which has affected my right hip, abductor, and oblique area, so giving it some special attention is just what it needed!
Like my vintage Slayer shirt?!
Hope you got some cool exercise ideas!
Have a killer day!
Elda
I felt it was time to incorporate intense conditioning into my routine and brought my back old HIIT routines! This was a great first HIIT sesh:
Warm up: 5min on the Airdyne, Foam Roll & Stretch, 25: Walking Lunges, Squats, Push-Ups, and Crunches
Using a Tabata Timer App, set it for 20 seconds of “work” with 10 seconds of “rest”.
Spend 20 seconds on exercise 1 then rest for 10, 20 seconds on exercise 2 then rest for 10, and so on. Keep going round after round until time is up! I went for 6 rounds, about 15 min straight!
This are the exercises:
It was a humid and hot morning and I haven’t poured sweat like this in a long time! It felt so good!
Jammed my Spotify playlist “Boot Camp”
Hope you got some cool exercise ideas!
Have a killer day!
Elda
POWER-set 1:
DB Floor Chest Press, DB Shoulder Press, DB Tricep Kickback & Cable Crunches on BOSU
POWER-set 2:
Chest Flys on BOSU, Front to Lateral DB Raise, Diamond Push-Ups & Kneeling Cable Ab Crunches
Tri-set 3:
Close-Grip Bench Press, Cable Face Pulls, Toe Touches
Shoulder Finisher
12 reps of Front Raise, Front Press, Bus Drivers per side, Military Press & Upright Row
THIS was a really fun workout!!!!
I group 4 exercises for the first 2 sets and called them “POWER-set’s”. I picked one chest exercise, one shoulder exercise, 1 tricep exercise and 1 core exercise. I kept a higher rep range, about 15-25 for each exercise, and did 4 sets of them.
Tri-set 3 was only 3 exercises. I picked Close-Grip Bench press to work both the chest and triceps then selected 1 shoulder exercise and 1 core exercise.
I then wrapped it up with a shoulder finisher, this was killer! Just one set! Burn em’ out!!!
I rocked Guns n’ Roses’ Use your Illusion 2 album today….then Appetite.
Hope you got some exercise ideas!
Have a killer day!
Elda
Superset 1:
Medium Mag Bar Pulldowns & KB Rows
Superset 2:
Seated Close-Grip Supinated Mag Bar Rows & Paused Assisted Pull Ups
Superset 3:
1-Arm Cable Pulldowns & Bent-Over Swiss Bar Rows
Tri-set:
Reverse Hyperextensions, KB Swings & Cable Bicep Rope Curls
Superset 4:
Cable Crossover (Woodchoppers) & Preacher Curls
Superset 5:
Standing Oblique Crunches & Incline Bicep Curls
My favorite body area to train is my back, I LOVE back day…
I typically stick to a 12-15 rep range for back day training. In a few more weeks, I’ll lower the rep range and bump the weight to really build strength. Right now I’m just conditioning with some strength work. I’ve been managing SI joint issues and possibly developing arthritis in the lumber region. Since getting back to training after the Spring semester, I’ve really been focusing on stretching in yoga, using hot/cold therapy, using my TENS unit as needed, seeing a chiro, strength training, and I bought a new bed that I am soooo excited for! It’ll arrive end of May =)
Today was a great day for SWEATING it out in the gym because it was rainy, humid, and very sticky = perfect sweat sesh!!! I love it!
Today’s jam was Johnny Thunders radio on Spotify.
Hope you picked up some exercise ideas!
Have a killer day,
Elda
Tri-Set 1:
Push-Ups, Seated OH Press, Russian Twists on BOSU
Tri-Set 2:
1-Arm Push Press, Rotating 1-Arm Incline Chest Press, Side Plank Hip Drops on BOSU
Tri-Set 3:
Bent-Over Rear Delt Fly, Landmine Shoulder Press, Landmine Bus Drivers
This was a really fun training sesh! I wanted to group 1 chest exercise with 1 shoulder exercise and 1 core exercise to create tri-sets. This way, I get lots of work in during a shorter period of time.
I focused on higher rep ranges (15-20) and 3 sets of everything. Rest times were minimal in between the exercises and longer in between sets (really just enough time to break it down and set up for the next superset).
It was super humid today so I got a really great sweat session too. I have fans but don’t turn them on because I really like training in the heat and sweat it out!
I’ve been dealing with a funky left shoulder for months and I really think it’s a combination of sleeping on my side and lack of training during the Spring semester. I can already tell training and doing yoga is really helping because it’s feeling already. I think it’s just been jarred up and needs to be worked out =)
Hope you get some exercise ideas from today’s upper body workout!
Have a great day,
Elda
Superset 1:
Reverse SS Bar Front Squats on Wedge (Quad Focus) & KB Sumo Deadlifts
Superset 2:
Belt Squats and Trap Bar Deadlifts
Superset 3:
Landmine Hack Squats (Quad focus) and Trap Bar Stiff-Leg Deadlifts
HELLLLO LEGSSSS!
Oweee, this one burned in all the right spots! Got me sweating tons too!
Today, I paired 2 exercises to create supersets. I like supersets to knock out lots of work in a short amount of time. I kept it in the higher rep ranges, 15-20 to get a good burn and to bump my heart rate for some cardio work. Minimal rests in between exercises with a longer rest in between supersets (really just enough time to break it down and set up for the next one). I knocked out 3 sets of each.
THEN I finished legs, back, and cardio with 3 different tire flip variations. I hadn’t flipped this tire in sooooo long…I don’t know what came over me thinking this was a good idea! LOL! I did it though and super happy I did, it kicked my ass but it was fun =)
THEN I did a tri-set of some core work to wrap things up. 3 exercises, 15 -25 reps for 3 sets….done and done!
My body has been feeling better day by day but my energy today was on fire once I got started (thank you carbs)!!!
I followed this up with my favorite smoothie of sliced beets, carrots, banana, frozen blueberries, mint, whey vanilla protein powder, and unsweetened vanilla almond milk.
Later this evening, I’ll be jumping into a live yoga class on Patreon so I’ll get some recovery work from today’s sesh =)
Hope you got some exercise ideas!
Have a killer day,
Elda