Coogans Race

Coogans Race

Friday, December 27, 2013

Holiday Workouts

Good morning my fitties,
      the holiday season has been filled with good food and workouts with my #blackgirlsrun family. I am off from work until January 2nd and have pledged to do 2 a days. Below are my workouts from Monday through Thursday, enjoy :)


Insanity Asylum Plyometrics (could somebody say owww ;)


 3 mile tempo run a.m.
Spartacus workout (1 cycle)
Russian Twists (25 x3)
Kickdowns (2x 10 )
Hip Crossover ( 2 x 20 each side)
Crunches (50)
In and outs (25)
Bicycle (2 x 25)
Plank (1 minute)
Cable chop with squat (going up in intervals of 10 lbs started at 25 lbs, 3x10)
Bicep curls (3 sets of 12  @ 35 lbs)
Pull-ups with 60 lb assist (3x 5)
Bench press  @ 65 lbs (3 x 10)
Cleans @ 40 lbs (2 sets of 12)
Standing cable hip abduction @ 25 lbs (4x 15)
Lat Pulldown (going up in intervals of 10 lbs started at 55 lbs 3x10)
Tricep pulldowns ( 2 x 12 @ 25lbs)
Cable rows with isometric squat (going up in intervals of 10 lbs started at 35 lbs 3x10) 


nada, enjoyed myself with loved ones on Christmas and watched a whole lot of disappointing basketball


150 jumping jacks
15 burpees
15 pushups
15 tuck jumps
50 crunches
50 body weight squats
50 jumping lunges
This circuit was done twice and timed. The first time I finished in 00:09:16 and the second I finished in 00:08:14.
oblique crunches (2x25 each side)
in and outs (25)
Kickdowns (2x10)
Flutter kicks (4x25)
Bicycles (4x25)
Butt bridges (5x20 with 15 lb kettle bell)
Single leg Donkey Kicks (3x20 last set with resistance band)
Fire Hydrants (3x15, last set with resistance band)
Side leg raise(2x20 each side)
Clockwise Leg circles (3x20 each side)
Counter clockwise Leg circles (3x20 each side)

Gym (pm)

3 mile treadmill tempo run
Squat Press Machine  a*k*a sled (both legs 2 sets 10 @ 225 lbs 2 sets of 10 @ 270 lbs)
Squat Press Machine( each leg 3 sets of 10 @ 90 lbs)Deadlifts (3 x15 @ 95 lbs)
Squats with barbell (3 sets of 12 @ 135 lbs)
Alternating Reverse lunges with barbell ( 3 sets of 20 @ 135 lbs)
Seated hip abduction ( 3 sets of 10 going up in 10 lb increments starting @ 60lbs)
Seated hip adduction ( 3 sets of 10 going up in 10 lb increments starting @ 60lbs)

Well that's all folks..Hopefully if it doesn't rain so I can get a quick run and hill repeats in for one of my workouts tomorrow.

Until next time fitties.

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