Tilpia with honeydew relish (tiliapia is under there somewhere, ha!), roasted brussels with nutritional yeast, and a yummy salad caprese!
Anyway, back to torture Tuesday.......You see, my husband gave Tuesdays its nickname due his monster workouts. Three workouts with one hard swim a brick workouts (bike/run). I call it torture Tuesday because my coach (the hubs) gives me a track/treadmill workout for training followed up by teaching my Total Body Conditioning class(filled with lots of cardio intervals, plyometrics, strength!). When I am done my legs are usually fried from the track/treadmill workout and my arms are usually fried from all the push ups, etc. I love it though! I thought I'd share the workout I gave my class today. Let me know if you try it and feel free to ask any question!
Warm up: 10-15 minutes cardio (we use spin bikes)
Start off by 5 minutes easy on the bike then do 10 minutes of hill work, flat sprints, and jumps with less then 30 seconds rest between sets. Let your legs spin easy one minute before hopping off (getting the heart rate down a little).
Circuit 1:
15 body weight rows or renegade rows
25 heavy squats
15 chest push ups
50 skaters
20 mountain climbers
10-12 close grip push ups
15 (each leg) reverse lunge with bicep curls
No rest in between exercises (do this set 2x, you can rest 30-45 sec after the first set)
Cardio- 8-10 minutes (2 minutes steady then 3 minute hill, 2 minutes of jumps, followed by 1 minute sprint, 2 minute easy recovery)
Circuit 2 (timed effort)
1 minute single arm snatch
1 minute static lunge with tricep kick back
1 minute windshield wipers
1 minute single leg dead lifts
Repeat 2x and make sure to alternate legs/arms the second time around.
8 minute Cardio Core Finale
1 min spin or other cardio (two 20 sec sprints with 10 second rest)
1 min plank
1 minute spin or other cardio (hard climb)
1 minute weighted bicycle
1 minute jump rope
1 minute russian twist with weights (8-10lbs)
1 minute burpees
1 minute v-ups
DONE and STRETCH!!!!
total time ~ 1 hour
Phew! I'm tired just writing that. Happy almost Hump day!
Cheers,
LC
