Weekend Workouts

This weekend I did 2 great workouts with what I would call a posse. On Saturday my boyfriend and best friend joined me for a killer leg workout, then on Sunday my best friends boyfriend joined in too for a rocking chest and shoulders sesh. Since this weekend had uncommonly nice and mild weather for this time of year, my boyfriend and I walked back and forth to the gym at a pretty quick clip instead of doing cardio. It’s about 2 kms each way so it’s not cheating! I am well and truly sore today, but it was awesome! Want the deets? Ya you do…

Legs for 3

Warm up (or walk 2 km to the gym)

Exercise Sets Reps Weight
Kettlebell swings 3 20/20/20 16 kg (moderate)
Barbell back squats 3 10/8/8 135/155/155 (moderate)
Bosu ball squats* 3 10/10/10 10 lb bar (light)
Deadlifts 3 10/8/6 155/155/185 (heavy)
Seated hamstring curls (superset) 3 12/12/10+pulse 105 lbs
Leg extensions (superset) 3 12/12/10+pulse 105 lbs
Back extensions 3 15/12/12 10 lb plate held far in front of body
You can kind of see the scrunched up face I'm making... this was HARD

You can kind of see the scrunched up face I’m making… this was HARD

* I did one-one legged squats on the bosu ball and used the bar for a couter-balance, but this is a very challenging move for balance. My friend and boyfriend did the more stable two-legged bosu ball squat (which is still very challenging for stability) and used a 25 – 45 lb weight plate held at chest height. Either one will be a great workout and will earn you some curious glances from onlookers.

Stretch for at least 10 minutes and cool down

Push for 4

Warm up (or walk 2 km to the gym)

1 set of tabata sprints (just because)

Exercise Sets Reps Weight
Spiderman push ups* 3 12/12/12 bodyweight
Bench press 2 10/8 95/115
Military press 3 12/12/12 25 lbs
Lateral delt raises 3 12/12/12 10 lbs
Front delt raises 3 12/12/12 10 lbs
Tricep bench dips** 3 12/12/12 45 lbs (on thighs)

* These are push ups where on the down motion you bring one leg out to the side and bring your knee to your elbow. See more description here.

** I did these with my arms on one bench and my feet on another with a weigh plate on my legs for added resitance. To make these easier, remove the weight plate, put you feet on the ground or bring you feet closer to your body.

Stretch for at least 10 minutes and cool down

Having 4 people go through a workout can be tough, so we basically worked in pairs for everything except the bench press (which is why we only did 2 sets). Most of the time 2 people would be doing the exercise while the other 2 spotted and then switch. Thankfully, it wasn’t a busy day at the gym so we managed this without too much trouble. Working in a group could definitely have it’s down sides

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