BB Legs & Yoga

Mobility warm up

Body Beast Build: Legs
Ruthless Performance Stretch and Yoga

BB Build: Shoulders & Ruthless Cardio

Saturday, August 30
Body Beast Build: Shoulders
Ruthless Speed, Power and Sweat

BB Build: Legs

Wednesday, August 27
Mobility warm up

Body Beast Build: Legs
* Wicked humid; lowered weight for a few exercises

BB Build: Back/Bis

Body Beast Build: Back/Bis
Foam roll and short stretch

BB Tris & Ruthless Cardio

Body Beast Build: Tris only
Ruthless Lunatic Intervals
Jill Miller Post-Athletic Stretch for Swimmers

BB Build: Legs & Chest

Mobility warm up

Hip thrusts - 3 x 20 @ 60lbs
Body Beast Build: Legs
Body Beast Build: Chest only

Foam roll and stretch

BB Build: Shoulders & Cardio

Wednesday, August 20
Body Beast Beast Cardio & Abs
Stretch

 

Thursday, August 21
Body Beast Build: Shoulders
Hip thrusts. - 3x20 @ 60lbs

BB Build: Back/Bis

Body Beast Build: Back/Bis
YDL Lunar Flow

BB Build: Legs

Mobility warm up

Hip thrusts - 1 x 20/15/10 @ 60lb

Body Beast Build: Legs

BB Build: Chest/Tri

Foam roll, short mobility warm up

Body Beast Build: Chest/Tri
Stretch

Afterburn

Tuesday, August 12
Cathe Afterburn Intervals 6-10 Express premix

X10

Cathe's X10 - X38 premix, low impact and step, 38 minutes

Legs & Glutes

Foam roll and mobility warm up

Hip thrusts w/ 3 count hold - 3 x 12 @ 85lb
Squats - 3 x 10 @ 83lb, 12" box
RDL - 3 x 12 @ 95lb
Kneel/knee/stand/stand - 1 x 10/10 @ 10kg; very uncomfortable on my knees, even with a thick mat
Walking lunges- 2 x 20 @ 12kg goblet
X-band walks - 2 x 20, blue band

Afterburn with a Kettlebell Finisher

Wednesday, August 6
Cathe Afterburn, Intervals 1-5 Express premix, 30 min

Keith Weber Extreme Kettlebell Cardio, Swing and Abs segments, 20 min

Legs & Glutes Short Workout

Tuesday, August 5
Foam roll and mobility warm up

Hip thrusts - 3 x 15 @ 75lbs
Squats - 3 x 12 @ 83lbs
RDL - 3 x 12 @ 95lbs

Ruthless

Ruthless Fast-Slow Burn Circuit, 20 min
Ruthless Ringside, 20 min

One Bell

Short mobility warm up

Tracy's "One Bell" workout from 12/17/11
* Used 14kg bell
* Put my own twist on 5th rotation

warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/1 min sec)

5th rotation
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l (60 reps, 30 rest)
Repeat ^^^ (60 reps, 30 rest)
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2 hd (100 reps, 30 rest)
20 tr (20 reps)

50 BW hip thrusts
20 BW glute bridges