New exercise to add to daily core workout
UP, UP, DOWN, DOWN – 5-10 REPS (IN PLANK POSITION ON STABILITY BALL WITH HANDS APART, PUT ONE HAND ON BALL, THEN OTHER AND PUSH UP INTO TOP OF PUSH UP POSITION, THEN DROP BACK DOWN ONTO FOREARMS ON BALL ONE AT A TIME)
Monday
(I have reduced time on this from 48 to 43 to 39 minutes. Going for 35 this time. I do this by increasing my movement speed and modifying the rest time.)
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
6 kg – 10 each side
Kettlebell Snatch
24 kg – 10 each
Tuesday
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 45 lb Dumbbells – 12 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 6 reps each leg
Narrow Grip Lat Pulldowns ( machine # !6 )
150 lbs. – 12 reps
Wednesday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
28 kg – 10 reps each….increased weight
Kettlebell Figure 8’s
24 kg – 15 each direction
Thursday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Rope Biceps Curls
115 lbs. – 10 reps
Rope Triceps Pushdowns
115 lbs. – 10 reps
Friday
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean, Squat, Press
20 kg – 10 each .
Assisted Narrow Grip Pullups
#16 – 12 reps