Tuesday, April 13, 2010

Torture Tuesday

Alright Torture Tuesday is over but the good thing is that it was followed up with Tiliapia Tuesday, yum!
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


total time ~ 1 hour
Phew! I'm tired just writing that. Happy almost Hump day!




Sweet Cheeks said...

dang girl, what an awesome workout!! Good job!

Abby said...

My extremeties feel like jello just from reading that.I really want to try it sometime tho...maybe on a day when I'm feeling masochistic! ;)

Bre said...

torture tuesday is right- that workout rocks!! I'm saving that workout for the off season :) b/c I don't think I could do anything else after that-- except lay on the couch!!

april said...

Love it!! I love that burn.. well, I love it afterwards! LOL

Norcalchic said...

Wow! Sounds like a killer workout! I can see why you call it torture Tuesdays!

Janetha said...

thanks for the great circuit training ideas!

Anonymous said...

GET IT GIRL!! thats a baller workout! YOUS A BEAST!! WHOO!
i love you and thank you for your sweet, amazing email again :)

Jamie (BeautyandtheBeef) said...

That workout is hardcore! I'm tired just reading it too :)

Alyson @ Nourished Fitness said...

Tilapia, Nutritional Yeast & Caprese?! 3 of my favorite healthy things...

Norcalchic said...

Wow! Sounds like a killer workout! I can see why you call it torture Tuesdays!