Legs & Box Tabata

Great workout. I surprised myself with what I was able to do. Just wish it didn’t take as long so that I could get more rounds of Tabata in. Only did one.

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)

Leg Routine - 15 reps 1st set (light weight for warm up and form), 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each set. Do 5 circuits.

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ) **did straight leg deadlift today by mistake.
• Standing Barbell Calf Raise (http://youtu.be/3UWi44yN-wM)
• Dumbbell Step Up (http://youtu.be/-wcgEGQN5_U)

Box Tabata

• Decline Push Ups
• Box Jumps
• Triceps Push Ups
• Step Ups

Notes / Results:

• Weight: 200
• Time: 60 minutes
• Barbell Squats: Max 6 reps @ 145 (50 pounds each side + 45 pound bar) on 5th circuit with full range of motion. Need to get more aggressive with moving up in weight. This was a 25 pound jump from last time and I am not close to hitting a max.  
• Straight Leg Barbell Deadlift: max 6 reps @ 195 (75 each side with 45 pound bar) on 5th set. This matched a previous high. I can go higher here but am having the most problems with gripping the bar. Legs can take more.
• Machine Calf Extension: max 6 reps @ 190 on 5th set. New high and I continue to increase weight on this exercise.
• Dumbbell Step Up: max 4 reps @ 45 (each hand) on 5th set. Very proud here since I used a new box that is higher than I was previously using. 45 in a weight increase over previous max.
• 1 round of Tabata