While I’ve done some light cardio, rehab/prehab, a very short pull up/push up pyramid and taught spin this week, I’m antsy to start back with the intense workouts. A week off and I’m raring to go!!
This first week back I’m going to be doing fast-paced circuits that use higher reps and lighter weight. The week after that….back to some heavy lifting!!!
And my first workout back will be the Filthy 50. YAY!
50 Box jumps (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood or about 35-36lbs)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball) (If you don’t have a wall you can chuck a ball at, sub in squats with OH Presses using a kb)
50 Double unders
Try it and record your time. In a few weeks after doing some other workouts of the week, go back and try it again and see if you can improve your time! (By the way, these are technically the weights for men. Suggested adjustments for women are 20 inch box, 20lbs kb, still 45lbs push press and 12lbs wall ball.)
And to make sure you are motivated to try this workout, here is a mom and daughter duo showing off their Man Muscles!
Also, a pretty cool picture of a t-shirt that Mary Kate sent me.