Monday, July 18, 2011

Gym Day 3 & 4

We just came back from a great weekend in Steamboat, but I don't have time to blog about it now... instead the bare bones of my work outs at the gym last week and today.

Day 3: Barf Bowl Work Out. Ok, so it's not really called that, and neither of us barfed, but we did our fair share of complaining. This work out gets it name from the bowl that strongly resembles most people's barf bowls at home, but instead of barf it is filled with exercises. For the first half of our work out we drew an exercise and had to replace them. for the second half Janea was nice and let us keep them out until the bowl was empty, so no matter what we had to do every exercise twice.

The barf bowl contained the following exercises:
15 berpies (we did this one twice)
10 plyo jumps forward and 10 backward (3 times)
25 tricep dips (FOUR times)
50 Squats (twice)
1 1/2 Min Plank
25 sissy squat/back lunge each leg
1.5 min plyo skipping
15 push ups
20 Supermans
15 plyo roll ups
20 bicep curls with resistance bands

Day 4: Tepadas and whole body... though we were told it was upper body...
5 min warm up on elliptical at medium resistance
12 squat & Lat rows (started at 40 lbs, then upped it 10 lbs each time, ending with 100 lbs) alternating with 12 shoulder press (12 lbs for entire time)
12 "Fanny Lifters" with 15 lb weight followed by 12 forward dips back leg on bench (SAME LEG) then switch legs. Repeat with 8 reps.

Then HELL... I mean tepadas (I don't know if that's how you spell it, but that's how it sounds) Basically these are 4 minutes of interval work outs. For each 30 second interval you go as hard as you can for 20 seconds with a 10 second recovery, repeat 8 times. We did our first tepada on the elliptical at high resistance. The second on the tread mill at an incline of 15.

We ended with 1 min of plank.

1 comment:

pretendingsanity said...

(Tabata) and it was only 13 burpies! And they were Horrible!!!