Full Body Day, 6/22/2012

Today I’m going to try to make a workout in the format of the last couple we’ve done.  We typically have followed a format of 3 circuits repeated 4 times each, and each circuit containing 3-4 exercises.   But the format of the Fitnessista workouts is more like ONE GIANT CIRCUIT with 10-12 moves, which she fools you into thinking are 6-8 moves, by sneakily grouping them! hahaha! She has you repeat the big circuit 3 times.  Hers are a little more cardio, and a little less of the weightlifting we (or at least I) like to do.  I think she does this because it’s easier for readers to follow, even at home, with very little equipment. But I’m going to try to combine some heavier lifting into this format (since we have a full gym), and see how we fare today.  I think we have all four ladies tonight — Me, Kara, Doha, and Ella!  I’m excited about that.  =)

GIANT CIRCUIT (repeat 3 times)

  • seated medicine ball circles (aka “Rocky Solos”), 8lb ball (x10 each direction)
  • kettlebell thrusts, 15 lbs (x10)
  • tricep presses on Bosu ball, 15 lbs (x10)
  • deadlifts with bar, 40lbs (x10)
  • assisted pull-ups (x10)
  • Pilates V-ups (x10)
  • Jumping squats (x10)
  • Dumbbell flyes on stability ball, two 8-lb dumbbells (x10)
  • Military Press with calf raise, two 10-lb dumbbells (x10)

After repeating the circuit three times, we’ll do this quick Tabata drill from Fitnessista — it only takes 8 minutes.  Can’t be that hard right?  HAHAHAHA, no way, it looks insane.

In case you can’t watch the video, just do two rounds of this set:

  • 2o sec – vertical jump
  • 10 – sec rest
  • 20 sec – burpees
  • 10 – sec rest
  • 20 sec – side-to-side ski jumps
  • 10 – sec rest
  • 20 sec – tuck jumps
  • 10 – sec rest

-Amanda

 

 

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2 thoughts on “Full Body Day, 6/22/2012

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