My week in fitness 9.18.20

 This was my first week going back to programming my own exercise after years of outsourcing that work to others. I went to college for Kinesiology with a concentration in Exercise Physiology and was a personal trainer and group exercise instructor for years so I know how to do this stuff. I was burnt out on it after it'd been my job for years but I'm excited to get back to my fitness-y roots. I will be sharing my weekly workouts here as another form of journaling and tracking but hope you can take inspiration from these if you're also working out from home and looking for a new plan. All workouts are proceeded by a full-body dynamic warm-up and followed by a 15-20 minute cool-down walk.

Saturday

  • Reverse lunges 10 reps/side x 4 sets 
    • 50 pound dumbbell in contralateral hand
  • Strict toes to bar 8 reps x 4 sets
  • 9-6-3 x 3 sets
    • kipping handstand push-ups
    • wall ball shots (20 pound ball)
    • ring rows 
Sunday
  • 4 sets
    • 20 alternating dumbbell power snatch 
      • 35 pound DB
    • 20 v-tucks
    • 8 push-ups
    • 20 alternating prisoner jump lunges 
Monday
  • 3 sets of run 2 miles at around 80-85% effort, 15:00 walk in between sets 
Tuesday
  • 10:00 EMOM (every minute on the minute) 8 kettlebell snatches with 40# KB
  • KB rack front squats 10 reps/side x 3 sets
    • 40# KB
  • Strict pull-ups 5 reps x 5 sets
  • Dumbbell squat cleans 10 reps x 4 sets
    • 35 pound dumbbells 
  • Renegade rows (no push-up) 10 alternating reps x 4 sets
    • 35 pound dumbbells 
Wednesday - rest day (10k+ steps and biked about 45:00 total over 4 short rides running errands and going to see a friend!)

Thursday 
  • 2 sets of 8 rounds
    • 5/side single-arm dumbbell hang squat clean
      • 50 pound DB
    • 6 push-ups
    • 10 sit-ups 
  • Ab roll-outs 10 reps x 2 sets 
Friday
  • Kettlebell sumo deadlift 10 reps x 3 sets
    • 88 pound KB
  • Dumbbell push press 10 reps/side x 3 sets
    • 50 pound DB
  • Rear foot elevated split squats with kettlebell goblet hold 10 reps/side x 3 sets
    • 40 pound KB
  • Alternating front raises 8 reps/side x 3 sets
    • 15 pound dumbbells 
  • Lateral raises 8 reps x 3 sets
    • 15 pound dumbbells
  • Bicep curls + hammer curls 8 reps each back to back x 3 sets
    • 15 pound dumbbells (will use 20 pound dumbbells next week!)
  • Tricep extensions using rings like a TRX 20 reps x 3 sets


 

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