I did an upper body workout targetting mostly the back and biceps.
Group 1 – Repeat 4 times Lat Pull Up (counter-weight machine): 50 lbs at 8-10 reps – note: the machine subtracts the weight from your body weight, so the lower you go, the more weight you’re using. In my case this was 80 pounds (130-50 = 80). Dips (counter-weight machine): 50 lbs at 15 reps Medicine Ball Slams: 30 reps – note: start with a weight that you feel comfortable lifting over your head and make sure to continuously maintain ab contraction throughout the movement. I recommend folding a foam mat over to slam the ball into (much less noisy than the example video and can add a bit of a challenge in getting it to bounce back). This is great if you have frustration to work out!
Group 2 – Repeat 3 times Bar Pull Up (palms up): 10-12 reps – note: be sure to contract and lift using your shoulders first, opening up the chest and keeping the belly down (no lifting with the stomach!). If you’re having difficulties, bring your feet a little closer to the bar. Bicep Curl: 12.5 lbs at 10 reps – note: these use full to the side extension but don’t: swing your elbows back for momentum, raise/shrug your shoulders, or lean back as you lift them up. Try to keep the abs contracted and draw your movement from there. Kettlebell One Arm Alternating Swing: 3kg at 30 reps – note: the goal is to keep your abs contracted, as well as pushing up through the heel while keeping your chest up (not parallel to the floor). Don’t swing the kettlebell much higher than shoulder height, but maintain control and bring it at least to your shoulders with arms straight.
Today’s workout consisted of both upper and lower exercises. I usually group my exercises in groups of 3-5 at a time, doing 2-3 groups a workout and repeating each group 3-4 times.
Group 1 – Repeat 3 times Chest Press: 55 pounds for 15 reps Up & Over (fast): 30 reps (one way is one rep) – note: fast here means no pausing and only one foot at a time on the bench, kind of like a hopping action. Bosu lift – Burpee – Push-up: 12 reps – Lift the bosu, with the ball part facing the groun, up with straight arms over you head (avoid arching the back) and lower to the ground, keeping your grip on the bosu. Push your feet out like a normal burpee, and lower your chest down to do a push up over the bosu. Rise, hop your feet back in, and repeat. Be sure to contract your abs the whole time to avoid curving the lower back and to draw strength from your core. Dips: 18 reps – Note: you should go to a 90 degree angle if you can and avoid letting your elbows point outwards (ideally you want them straight back but not to the point you lean forward with your chest). Up & Over Squats (Bosu): 30 reps – note: same speed as above, but instead of on a bench, lay the bosu ball side up on the ground and squat at the end of each pass over the bosu.
Group 2 – Repeat 3 times (no pauses between repeats in this group) V-up Roll-ups: 12 reps – note: be sure to contract your abs down into the ground when lifting up and avoid swinging your arms to momentum (harder than it sounds). Sit-ups: 30 reps – note: as above, focus on lifting using the abs and avoid any swinging arm motions. Leg Lowers: 10 reps – note: lower the legs as close to the ground as you can without allowing your lower back to lift off the ground (contracting your abs in will help with this).