‘B’ Day Circuit Routine

Last week I posted the Day ‘A’ full body circuit routine, and here is Day ‘B’. Rules are the same for this workout as the other one:

• Each exercise pair should be performed as a superset. There are three sets of 10 repetitions per exercise. So for each pair of exercises (A and B), you will do 10 reps of A, then 10 reps of B, increase weight and do 10 A and 10 B again, and then increase weight again and do the final 10 and 10.
• Weights should be chosen such that the first set is not so difficult to finish all 10, the second set takes almost full effort, and the third set takes every last bit of effort and you may come up a couple reps short. If you’re not finishing the first or second set, do not go up in weight for the subsequent set.
• There is no rest between sets and only enough rest between exercises to get the equipment set up

First Superset

• Incline Dumbbell Press
• One Arm Dumbbell Row

Second Superset

• Squat
• Assisted Chin-up

Third Superset

• Seated Arnold Press
• Standing Calf Raise

Fourth Superset

• Good Mornings (I cannot do or say this without giggling like a lunatic. I am a child)
• Assisted Dips

I like the ‘A’ workout a little bit better, only because I don’t enjoy squats very much, but they both do a kick ass job. My weekend was relatively uneventful, did a lot of yard work on Saturday and then decided to re-arrange my room. Which basically just involved flipping the walls my bed and dresser were on because my room is the size of a closet. Things I vastly underestimated when taking on this project:

1. how heavy my furniture is
2. how time consuming of an endeavor it would be

at one point I managed to trap myself in my room, and had to climb over the dresser to get in and out

what felt like 47 hours later

but Madison approves, so it’s all good

Obviously I’m covered in bruises from walking into and banging into crap, but I like the new set-up which is good since I am never moving my furniture again.

Weights Day

Since I haven’t be able to do any cardio since March 31 (we’ll discuss another day just how I’m dealing with that; hint not well) I’ve been trying to find other ways to make sure I keep fitting in my favorite J. Crew neon shorts and white jeans. Also so I don’t completely spiral out of control and have a meltdown, because ain’t no one got time for that. That’s where the weights have come into play. Twice a week for the past two weeks (this is week 3) I’ve been doing a full body circuit with some fairly heavy weights. Yesterday was Day ‘A’ workout.

Some Notes:

• Each exercise pair is performed as a superset. There are three sets of 10 repetitions per exercise. So for each pair of exercises (A and B), you will do 10 reps of A, then 10 reps of B, increase weight and do 10 A and 10 B again, and then increase weight again and do the final 10 and 10.
• Weights should be chosen such that the first set is not so difficult to finish all 10, the second set takes almost full effort, and the third set takes every last bit of effort and you may come up a couple reps short. If you’re not finishing the first or second set, do not go up in weight for the subsequent set.

Day ‘A’

First Superset

• Flat Bench Dumbbell Press (20, 25, 30 lbs)
• Bent Over Barbell Row (40, 50, 60 lbs)

Second Superset

• Dumbbell Stiff Leg Deadlift (40, 50, 60 lbs)*
• Close Grip Barbell Press (30, 40, 50 lbs)

Third Superset

• Standing Barbelll Press (27, 32, 37 lbs)
• 45 Degree Calf Press (skipped)

Fourth Superset

• Dumbbell Rear Lunge (40, 50, 60 lbs)*
• Assisted Pull-up (70, 60, 55 lbs assistance)

Abs

• Decline bench medicine ball toss (we go middle,  right side, middle,  left side as 1 rep, 20 reps 3 x)
• Hip Thrusts  (on the floor hands behind head, 3 sets of 25)
• Plank ( 2, 30 second planks)

*As a precaution I’m being a little bit of a weenie with my leg weight selections just until I find out what’s wrong with my hip

My friend Kathryn and I do this workout together, and our friend Pat motivates us to not slack off/makes us laugh with “that’s what she said” jokes while we’re trying to reverse lunge. It takes about an hour, if you account for the much-needed face plant time on the ab mat at the end. It’s a good workout that leaves me sweating, out of breath, and incredibly sore the next day. In fact, I might need help washing my hair tonight. If you’re looking  for a new routine, give this one a try!

xoxo

 

 

 

Workouts and Videos

Hello, hello and happy Thursday! It’s once again my favorite day of the week, and I’m currently still in my pajamas waiting for my coffee to brew.

Let’s talk workouts for the week, shall we, cuz they’ve been pretty damn good if I do say so myself.

Monday

Tuesday was very similar to the Workout of Death, but with 7 different stations this time.  As just an example, there was a TRX band station, wall sit with a barbell, squat jumps, and much more!  I was once again donezo after.

Wednesday

That was a tough one, but it felt really good to challenge myself with exercises I don’t typically do, even if I am missing some skin of the top of my knee from the deadlifts.  Today is a rest day, thankfully, because my muscles need it.  It is no coincidence that my rest days coincide with my WFH day :).

Is anyone out there as nervous as I am for the Grey’s season finale tonight?  I watched the first 6 minutes of the episode, and it’s going to be intense.  Like really intense.  You too can watch the first 6 minutes, here!  They’ve said that someone for certain dies, and I really don’t want any of them to go.  Waaaaah.

Before I leave you, I must suggest you go watch this, because it had me smiling like a fool and tapping my foot on Tuesday night (and right now if I’m being completely honest).  Tootleoo!