The start of a new week is full of opportunities. For my own schedule, I find that Sunday's are the best days to get a jumpstart on my upcoming week. One of my favorite things to do is a full body workout that hits all the major muscle groups. If you feel like giving it a go, try the workout written below! But please keep in mind that the reps and weight listed is for my own strength capacity. You can adjust the weight accordingly to your own strength level.
Begin workout with a 3 mile run (duration around 25 minutes).
After the warmup, do 3 exercise core combo for 3 rounds w/ a 30 second rest in between rounds:
- Isolation bicycle toe-touch crunch - 10 reps each leg
- Reverse pike toe-touch crunch - 10 reps
- Isolation bicycle crunch - 10 reps each side
*See video w/ Nicole Williams demonstrating the core combo.
WORKLOAD #1
Squat to dumbbell step up super set.
- Set 1 - squat 225 lbs for 10 reps followed by 40 lb dumbbell step ups for 8 reps each leg
- Set 2 - squat 275 lbs for 9 reps followed by 40 lb dumbbell step ups for 8 reps each leg
- Set 3 - squat 315 lbs for 5 reps followed by 40 lb dumbbell step ups for 8 reps each leg
- Set 4 - squat 225 lbs for 12 reps followed by 40 lb dumbbell step ups for 10 reps each leg
* Rest between 1-3 minutes after each set.
WORKLOAD #2
Overhead squat to dumbbell squat press.
- Set 1 - overhead squat 135 lbs for 8 reps followed by 40 lbs dumbbell squat press for 8 reps
- Set 2 - overhead squat 135 lbs for 8 reps followed by 40 lbs dumbbell squat press for 8 reps
- Set 3 - 40 lbs dumbbell squat press for 10 reps followed by overhead squats 135 lbs for 10 reps
* Rest between 1-3 minutes after each set.
WORKLOAD #3
Seated leg extension to weighted full extension crunch.
- Set 1 - 160 lb leg extension for 10 reps followed by 35 lb plate crunches for 15 reps
- Set 2 - 160 lb leg extension for 10 reps followed by 35 lb plate crunches for 15 reps
- Set 3 - Reverse order and do 35 lb plate crunches for 15 reps followed by 160 lb leg extension for 10 reps
* Rest between 1-3 minutes after each set.
To finish, do this upper body core burn out for 3 rounds w/ a 30 second rest in between rounds:
- Isolation cable oblique pulls - 15 reps each side
- Wide grip bar pull ups - 10 reps
- Hanging bar toe touches - 10 reps
Cardio cool down = 1 mile run
*For best results, always make sure to stretch after you finish and consume at least 20 grams of protein within 30 minutes of your workout. And stay hydrated!
Keep phlexxing,
Mario
For questions on any exercises or training inquiries, please email phlexx60@gmail.com