NEW SPLIT 2018: Thursday Full Body & Glutes 4
Added 2018-12-12 21:00:31 +0000 UTCSupport me and this channel on Patreon:
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html
Versa Grips: http://a.co/d/a5ghPX9
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
NEW SPLIT 2018: Thursday Full Body and Glutes
Cardio interval pyramid
50:10:40:10:30:10:20:15 (each move before moving on)
1. Decline burpee 180 box jump
2. Fast feet lateral bench 5 and 3 lat step up leg lifts
3. 3 switch lunges handstand
4. 5 crab kicks 5 count bridge (back bend)
5. Rocket step up Lunge back 3 groiners
Lower body reps 2x
1. Dumbbell RDL x15
2. Deficit curtsy lunges x 10/leg
3. Hang clean plank hop Squat jump x6
Hip thrusts: progressive overload set using the same weighte
1. 20 reps -2x
2. 8 pause reps - 4x
3. 5 reps 30 seconds hold 4x
Upper body tabata pairs 2:10 x8 each set (12min total)
Set 1.
1. Hammer curl and wide curl
2. Heel clicks and lateral raises
Set 2.
1. Manmakers
2. Sa row to SA snatch
Set 3.
1. Divebombers
2. Repeater kickthroughs
Cardio hardio set 20:10 x4 each move 10 second high knees
1. Double tuck jump burpees
2. Plank jack shoulder taps
3. mt climbers & crosses
4. Fast feet drop and pop
(I didn't have time to do this set)
Final finisher: booty decreasing reps
40 frog pumps
35 Bridges
30 donkey kicks per leg
25 side laying leg lifts
20 squat pulses
15 leg lift hip ups
10 lateral rocket step ups
