X10

Cathe's X10 - X41 Premix, Low Impact and Fat Burning Cardio

50 BW hip thrusters
40 BW glute bridges

Legs & Glutes

Wednesday, July 30
Foam roll and mobility warm up

Hip thrusts - 3 x 20 @ 65lb
Squats - 3 x 12 @ 73lb
RDL - 1 x 20 @ 85lb; 2 x 10 @ 95lb
Walking lunges- 3 x 20 @ 12kg goblet
Side lunges - 1 x 15/15, 1 x 10/10 @ 10kg 
Plank 60 sec
Side plank 30 sec/30 sec

Foam roll and stretch

IMAX 2

IMAX 2 - All of it, as-is

50 BW hip thrusts
30 BW glute bridges

Foam roll and stretch

Ruthless

Foam roll and short mobility warm up

Ruthless Rip 10s, 20 min
* Took breaks at 13:00 and 6:00 remaining
* Gradually regressed to Rip 8s, 7s, 5s...

Ruthless Hardcore Abs & Arm
* First 15:00

50 hip thrusts
20 glute bridges

Foam roll and short stretch

Legs & Glutes

Foam roll and mobility warm up

Hip thrusts - 1 x 20 @ 45lb; 2 x 20 @ 65lb
Squats - 3 x 12 @ 63lb
RDL - 3 x 20 @ 75lb
Step ups - 3 x 10/10 @ 12kg goblet
Kettlebell swings - 10 x 10 @ 20kg, 15 sec rest between sets 
Clams - 1 x 30/30

Foam roll

AOS Providence w/ Subs

Monday, July 21
AOS Providence, with a few subs

R1 - Swings 12kg
R2 - LCC 12kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 12kg
R5 - One leg DL 12kg
R6 - Band assisted pull ups 8/5/3 plus 2 chin ups(sub)
R7 - LCC & Press 12kg
R8 - Flip & squat 12kg
R9 - Tactical lunges 12kg
R10 - BW Hip thrusts (sub)
R11- Figure 8 to hold 12kg
R12 - Seated press 12kg
R13 - One arm row 16kg
R14 - Pledge planks/knee to elbow planks/crunches

Bonus - 40 snatches, 12kg

Foam roll & stretch

LB Strength, Cardio & Core

Mobility warm up

Hip thrust - 3 x 20; 45lb
Squat - 1 x 10 @ 53lb; 1x 10 @ 73lb; 3 x 5 @ 83lb
Deadlift - 1 x 10 @ 95lb; 1 x 10 @ 115lb; 3 x 5 @ 135lb

Befit Cardio Decades Dance w/ Billy Blanks Jr., 15 minutes

YDL HardCore Yoga Mini Boot Camp, 25 minutes

AOS Providence

Friday, July 18
AOS Providence, with a few subs

R1 - Swings 12kg
R2 - LCC 12kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 12kg
R5 - One leg DL 12kg
R6 - Band assisted pull ups 7/5/3 (sub)
R7 - LCC & Press 12kg
R8 - Flip & squat 12kg
R9 - Tactical lunges 12kg
R10 - BW Hip thrusts (sub)
R11- Figure 8 to hold 12kg
R12 - Seated press 12kg
R13 - Two arm row 2 x 12kg (sub)
R14 - Abs 8kg

Foam roll

Glutes & Legs

Mobility warm up

Hip thrusts - 3 x 20; 40lbs
Squats - 3 x 10; 53lbs
RDL - 3 x 15; 68lbs
Walking lunges - 1 x 20; 2 x 8kg racked/2 x 20; 1 x 8kg goblet
Step Ups - 3 x 10/10; BW
X-Band walks - 2 x 20/20; blue band

Sun salutations, half pigeon, planks

Hip Hop Abs

Hip Hop Abs Total Cardio Burn, 30 min.

40 BW hip thrusts
30 plank salutes

Workout A (Weeks 5-8)

Warm up: foam roll, Samson stretch, WGS, supine twist with leg ext, bird dogs, glute pulse, side lunges

Strong Curves Bootyful Beginners Week 5-8
Workout A
A1: BW hip thrust - 3 x 20
A2: Ring rows - 3 x 10
B1: Step up/reverse lunge - 3 x 10/10, 16" box
B2: Barbell bench press - 3 x 12, 53#
Barbell RDL - 1 x 5, 90# (too heavy); 3 x 20, 65#
Side lying abduction - 1 x 25/25
Elevated plank - 1 x 45s, 6"
Side plank - 1 x 20s/20s

Sun Salutations

Cardio

Tuesday, July 1
Ruthless Nitro Burn, 20 minutes
Zumba Dance Hip Hop segments, ~10 minutes

Sun Saluations & foam roll