Metabolic MagicHere's a nice little workout of the week! I am naming this Metabolic Magic because it hits two of the things we need to lose fat...a little bit of conditioning as well as building muscle through strength training. Depending on your experience in the weight room, you can use a barbell or dumbbells. I know my back squat numbers so I based the percentages off my one rep max. If you would rather use dumbbells, go for it!
You will start with 1000m row and go down by 100m each round. Then you will do 10 back squats at a light weight and go down by one rep each round as you build in weight. So each round starts with a row and finishes with a round of back squats both descending every round. You can go different ways with this workout depending on what you are trying to accomplish. For speed: Go harder on the rows and try to negative split (go faster) each time, and use lighter weights in the squats. For strength: Go heavier with the squats and use the row as an active recovery, going about 60%. Let me know how it goes! Tag @leenyhoff on Instagram and show me your numbers!
Swingers and Ballers
Equipment needed: Wallball, kettle bell, and rowing machine If no rower, you can sub rowing with biking, running or jump roping) 6 - 3 minute rounds with 1 min rest in between rounds (23 min total) Round 1: Start 3 min round with 15 wall ball shots, and then row out the rest of the interval. Take note of meters rowed. Rest 1 min. Round 2: Start 3 min round with 15 swings, and then row out the rest of the interval. Take not of meters rowed. Rest 1 min. Repeat rounds 1 and 2 two more times for a total of 6 rounds, resting a minute between rounds. Score is total meters rowed over 6 intervals. This nice little triplet is sure to leave you hurting next time you want to sit up in bed or have to cough! Equipment needed: Kettlebell, abmat or situp mat, rower ABS-olutely Swinging and Rowing Row 1000m 80 situps 40 swings Row 800m 60 situps 30 swings Row 600m 40 situps 20 swings Row 400m 30 situps 15 swings Row 200m 20 situps 10 swings  For this little couplet, all you need is a rower and a set of dumbbells. For Time: Row 1000m (S/M 22) 8 manmakers Row 800m (S/M 24) 6 manmakers Row 600m (S/M 26) 4 manmakers Row 400m (S/M 28) 2 manmakers Row 200m (S/M 30) The manmaker consists of jump back (or step back) to a plank, then pushup, right arm row, and left arm row. Hop both feet between dumbbells and establish a good, flat back and solid pulling position. Stand up dumbbells, or clean into a squat to overhead press (thruster). Scale pushups by either doing a plank jack or pushup on knees.
4 Rounds
2 min Row Rest 1 min 1 min swings Rest 1 min 2 min Row Rest 1 min 1 min Wall Ball Rest 1 min Repeat above two rounds. Score is total meters plus reps of exercises. 4 rounds
4 minutes each round 1 min rest in between rounds Rd. 1: 40 air squats, row out interval; rest Rd. 2: 30 situps, row out interval; rest Rd. 3: 20 pushups, row out interval; rest Rd. 4: 10 burpees, row out interval When interval starts, begin assigned exercise. When completed, get on rower and row until the 4 minutes are up. Rest 1 minute. Continue with remaining exercises in same fashion. Score is total meters rowed. |
WELCOMEThanks for stopping by! Info here will help guide you on the path to better health. I'll share my passion about health, fitness, nutrition, and finding safer personal care products as well as cooking, gardening, and raising chickens. You want it, I got it. ~ Leeny Archives
May 2019
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