I had a great time with this workout yesterday. Sometimes you have days that you walk into the gym and just WANT to kick ass! Yesterday was definitely one of those days. After warming up and stretching I decided for a complex lower body lift with a horizontal push/pull and to follow up with two core exercises that would hit legs and shoulders to some extent. I started off fairly conservative with the squats as I was still a bit sore from Monday’s reverse lunges. At the third set I spotted a woman working out pretty hard near me, and she kindly spotted me for my last three sets so that I push a bit more weight safely.
I always recommend getting a spotter for exercises like bench press or squats when you want to push your limits a bit. Its actually one of the downsides to not having a workout partner…I usually don’t want to interrupt someone else’s workout to get them to spot me, so I can’t always push as hard as I would like.
After 5 sets of the 3 exercise circuit I moved to core. Again continuing with a theme of complex exercises using multiple groups I went with overhead carries (core, shoulder, and legs to some extent) in a super-set with Single leg Romanian dead-lifts (standing on top of a bosu). This was a huge glute/hamstring burn that also hit stabilization core and balance.
|SA cable Row||8/40||8/45||6/50||6/50||6/50|
|Overhead carries||30 yards/18||30 yards/18||30 yards/18||30 yards/18||30 yards/18|
|Sl RDL on Bosu||8 reps/10||8 reps/10||8 reps/10||8 reps/10||8 reps/10|
- All weights in lbs
- Kb= kettle bell/ Bw = body weight
- SA = single arm/ sl = single leg
- RDL = Romanian deadlift
- All reps listed for unilateral exercises are per side.