Week 12 Workout Log // MoveSweatShred

#MoveSweatShred

Sunday: W5D4   { BACK + HIIT }

WARMUP: 5 min elliptical

TONING: { straight leg deadlift + kettlebell swings + assisted pullups } { weighted back extension + bentover Y raise + straight bar cable pushdowns + narrow grip cable row squat position } { superman bosu ball + wide grip lat pulldown + plank opposite shoulder taps } { side cable lat pulldown + bentover row + cable face pulls + burpee plank row +  high knees }

HIIT: { Treadmill / 1 min hard + 1 min easy = 20 mins  }

STRETCH:

 

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Monday : 24 hour work day

 

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Tuesday : W6D1   { CARDIO + LEGS + GLUTES }

CARDIO: 20 min steady state cardio Elliptical

TONING: { x jumps + kettlebell swings [ sumo squats + narrow squats + weighted in out jump squats ] jump lunges } { sumo squat jumps + weighted step ups + elevated jump squats + walking lunges }

BURNOUT: { cable machine squats + in out squat jumps + med ball squat to toss }

STRETCH

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Wednesday : 24 hour work day

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Thursday : 24 hour work day

 

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 Friday : W6D2  { UPPER BODY + HIIT }

WARMUP: 5 min elliptical

TONING: { bicep curl to press + narrow bicep curl + hammer curls } { bench jumps + skater lunges + butt kickers } { heavy chest press + tricep dips + skull crushers + cable tricep OH extension } { lateral raise to front raise + squat to press rotation + upright row shoulder press } { weighted jumping jacks + pushups + 1 min plank + burpees }

HIIT: { 3 min jump rope + curtsy lunge hop + kettlebell swings + tuck jumps + pushups }

STRETCH:

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Saturday : W6D5  { LEGS + GLUTES + CARDIO }

WARMUP: 5 min elliptical

TONING: { lateral squat upright row + reverse lunges with overhead weight + alt jump lunges + heavy deadlifts + weighte sumo squat } { box jumps + weighted squat jumps } { leg press heavy + leg press light + single leg press heavy + curtsy lunges weighted }

CARDIO: Spinning { 15min 80% effort + 20min LISS }

STRETCH:

 

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Food Journal

Monday: