Sunday Total Body

The Sunday workout. I got it done and felt great afterward. Also got a good night’s sleep last night but today (Monday) I am aching. Thats okay since it is a scheduled rest day and I will be back to the gym on Tuesday as planned.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Total Body Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits. Do 5 circuits.

• Single Arm Dumbbell Snatch - alternating arms for each rep (http://youtu.be/RmDhQT48bPI)
• Barbell Straight leg Dead lift to Row (http://youtu.be/kVmczbaEi1M)
• Elevated Feet Press (combo of this http://youtu.be/Rrb3IFsTeto & http://youtu.be/lxxEVXYJMvs Don’t twist. Do a press without your back on the ground or bench)
• Barbell Front Squat to Push Press (http://youtu.be/8VBe2Sqn2y0)

In between each set do 10 core exercises (sit-ups, Elevated Feet Russian Twists with weights, leg ups, decline crossover sit ups, v-ups) and at the end of each circuit do 10 burpees.

Notes / Results:

• Time: 60 minutes
• Weight: 200 pounds
• Single Arm Dumbbell Snatch - maxed at 4 reps at 45 pounds on 5th circuit
• Barbell Straight Leg Dead Lift to Row - maxed @ 95 pounds on 5th circuit. Ready to move up in weight here.
• Elevated Feet Press - maxed at 4 reps at 75 pounds on 5th circuit.
• Barbell Front Squat to Push Press - maxed at 6 reps at 85 pounds on 5th circuit. Ready to move up in weight.