My Ideal Workout Week

Continuing from My Ideal Workout Template – I obviously can’t do it all in one workout.  So now, let’s look at an ideal Workout Week:

Sunday: Foam roll.  Stretch calves, hips, lats.  Dynamic warm up legs and hips.  Bridge/Plank/ClamShells.  Step ups. Bosu jumping lunges.  BB squats 10×10. Back extensions, hanging leg lifts, calf raises. Foam roll.

Monday: Steady state cardio -20 minutes. Foam roll. Stretch lats, chest.  Bridge, Plank, Side plank.  Agility drills 6×4.  Turkish Get-Up 10 each side.  Bicep, Tricep, delts. Foam roll.

Tuesday: HIIT-20 minutes.  Foam roll.  Planks, Physioball Reverse Crunches, Side Plank, Push ups, Medicine Ball Slams, Single leg Medicine ball toe touches, medicine Ball passes, Medicine ball wood chops -both high to low and low to high. Stretchy band side stabilizers.  BOSU ball squat jumps.

Wednesday: REST

Thursday: Steady state cardio -20 minutes. Foam roll. Stretch lats, chest.  Bridge, Plank, Side plank.  Agility drills 6×4. Chest Press.  Rows.  Lat Pulls. Bicep, Tricep, delts. Foam roll.

Friday: Foam roll.  Stretch calves, hips, lats.  Dynamic warm up legs and hips.  Bridge/Plank/ClamShells.  Step ups. Bosu jumping lunges.  Deadlifts (10×8) Back extensions, hanging leg lifts, calf raises. Foam roll.

Saturday: REST

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2 responses to “My Ideal Workout Week

  1. cant wait for tomorrow.

    IM REALLLY GOOD at that workout ;)

  2. Miz,

    That is often one of my favorite workouts. But it is so much better when I’ve EARNED it.

    Have not been working out much lately, partly because of the bum shoulder. Need to get me back in that groove.

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