This ones for the ladies in Texas! Hopefully you are outside and can really get some sweat, I don't think we can sweat till April around here.
We are starting some serious strength training, we have built a decent foundation of body weight training so now we will add weights and intensity and see what happens.
Upper Body:
Incline bench press with dumbbells super set with renegade dumbbell rows(bent over, one arm on ground) Maximum reps, using a weight that will allow 10-15 reps. No rest other than writing it down. After each super set take a one minute rest. 3 rounds total.
Second series:
Circuit of pull ups, dumbbell shoulder press, dumbbell bicep curls, and jump rope. No rest between stations, except to write it down and wait for the next station to clear. jump rope goes till everyone else finishes. Maximum reps. 2 rounds
third round was speed round, no weights, just fast motion, pull ups were switched to dips.
That's it, cool down and stretch.
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This was fun! We couldn't do the pull ups. Any suggestions for a replacement if you have no bars and no bands?
ReplyDeleteThe weather here in Texas is awesome! We did sprints today in Audrey's backyard. Not as killer as the hill in your yard, but still good. Thanks!
Yeh, you can have someone hold you upside down by your ankles and grab some heavy dumbbells and pull them up like an upsidedown pull-up.
ReplyDeleteThere really is no good replacement, you could do a tug-of-war type movement against a partner with a rope or towel. Try getting on your knees and leaning foreward and pulling the rope with one arm while someone pulls back on the other end, they can control the resistence since you are only using one arm. Extend the arm all the way then pull it in just like a pull-up, you need to be leaning foreward quite a bit, so you are staring at the ground. Good luck.