Show Me the Weigh Chest and Back Trisets – My Workout Today

Free-Workout-of-the-Day-AHS The last month or so I’ve been focusing on weight training and I’m focusing on lifting heavy. I picked out a chest and back workout from week 11 & 12 of the Jamie Eason’s Show Me The Weigh program.

You’ll find all the details here.  This is an awesome chest and back workout. You are only doing 8 reps of each exercise per set, so the idea is to go heavy.

Workout Recap

Triset 1 (repeat 3 times)
Dumbbell Press: 30 lb/arm; 35 lb/arm; 35 lb/arm
Incline Dumbbell Press – 30 lb/arm; 5 reps at 3o lb + 3 reps at 25 lb; 6 reps at 3o lb + 2 reps at 25 lb
Dumbbell Flys – 30 lb; 25 lb; 25 lb
Rest 60 seconds

Triset 2 (repeat 3 times)
Pushups – knees
Cable Crossovers – 8 reps
Cable Scoops – 8 reps
Rest 60 seconds

Triset 3 (repeat 3 times)
Cable Bentover Rows – 8 reps
Cable Pushdowns – 8 reps
Renegade Rows – 8 reps

Triset 4 (repeat 3 times)
Lateral Pulldowns – 8 reps
Seated Rows – 8 reps
Dumbbell Pullovers – 8 reps

I added a quick cardio blast on the end because I had a little time left before I needed to pick up my daughter from the YMCA KidZone.

Cardio HIIT Blast
6 rounds, 50 seconds work, 10 seconds rest

Kettlebell Swings
High Knees
Kettlebell Swings
Butt Kicks
Kettlebell Swings
Jumping Jacks

I used a 25 pound kettlebell.

Workout Stats

Calories Burned: 574
Max Heart Rate: 166

The Chest and Back Trisets part of the workout took under an hour, including the warmup.

Silent Killer Workout – My Workout Today

Silent-Killer-Workout

I was looking for a workout without jumping today and decided to repeat the older BodyRock workout Silent Killer Workout. My quads are feeling it tonight!

Workout Recap

I did a quick 4 minute Tabata as my warm-up 8 rounds 20/10.

Jump Jacks Squat Touchdowns: 12, 11, 13, 13
Twist Knee Hugs: 10, 11, 11, 11

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Forward Sandbag Lunge Right: 20, 19
Sandbag Squat: 19, 21
Forward Sandbag Lunge Left: 20, 20
Sandbag Squat: 20, 19
Reverse Pushup: 16, 17
Sandbag Squat: 20, 19
Knee Raises: 16, 16
Sandbag Squat: 22, 20
Sandbag Weighted Crunch: 24, 23
Sandbag Squat: 21, 21

I finished my workout with the Ultimate Stretch Yoga Routine by Tara Stiles.

Workout Stats

Weight: 36 pounds Sandbag
Calories Burned: 359
Max Heart Rate: 161
Total Workout Time (including warmup and yoga): 40:59

Find more FREE online workouts in the workout database.

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100 Burpee Time Challenge Workout

100-Burpee-Time-Challenge-Workout

I wasn’t going to workout today and for sure wasn’t going to pick one that had a lot of jumping or burpees.

Well, sometimes plans change.

 

Workout Recap

Oh my! I loved this workout. It had the perfect balance of jumping around and strength moves plus it kept my heart rate up the whole time. My 10 star burpees at the end must have look pretty pathetic, because I was beat.

I used 20 pounds for the weighted moves and it was the perfect amount for this workout. My goal was to focus on deep squats and that’s why I opted for the 20 lbs instead of using my 40 lb sandbag.

I completed the pushups from my knees. The entire workout took me 33:10.48 and left me dripping in sweat and a beet red face.

Workout Stats

Weight: 20 pounds (2 – 10 pound weights from my T-bar)
Calories Burned: 496
Max Heart Rate: 169
Total Workout Time (including warmup and cool down): 44:59

Find more FREE online workouts in the workout database.

MMA Workout (Major Muscle Apocalypse) – 20 Minute HIIT

20-Minute-HIIT-Workout---MMA-Workout

This is a 20 minute HIIT workout that moves along quickly. You’ll need an interval timer, pull-up bar (or sub dip station), and sandbag (or substitute). You’ll complete 20 second intervals of 4 exercises – 10 times through.

Workout Recap

This one sneaks up on you and moves along quickly. I really like that it isn’t overly complicated.

I completed assisted pull-ups throughout the workout. I got a little extra workout boost because I had to run across my kitchen to my pull-up bar each time that interval came up.

Sandbag Side Lunge & Knee Up Left: 7, 7, 7, 8, 7, 9, 8, 8, 7, 8
Sandbag Side Lunge & Knee Up Right: 7, 8, 9, 7, 9, 8, 9, 8, 9, 8
Burpees (push-ups from knees): 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
Pull-ups: 6, 6, 7, 7, 7, 7, 7, 7, 6, 6

I finished up with a cardio interval blast. I set my timer to 10 rounds: 5 seconds rest, 60 seconds work.

High Knees
Box Tap Downs: 62, 61
Mountain Climbers: 81 | Low Box Jumps: 18
Skaters: 51, 50
Jumping Jacks: 63, 65

Workout Stats

Weight: 40 pound sandbag
8″ Step for Cardio Interval Blast
Calories Burned: 435
Max Heart Rate: 163
Total Workout Time: 47:42

Find more FREE online workouts in the workout database.

Metabolism Boosting HIIT Workout – 20 Minutes

20-Minute-Metabolism-BoostingHIIT-Workout

Here was my workout for today.

Workout Recap

I missed counting on some of the exercises today. If a number is missing, that is why.

Elbow Knee Jump Touch
3 Push-ups + 10 Mountain Climbers: 4
Push-up Burpee + 2 Touch Downs: 3
Weighted Back Lunge & Forward Kick Left: 13
6 Squat Jumps + 6 Sumo Squats: 2+6
Walking Plank + 5 Plank Jumps: 5
Weighted Back Lunge & Forward Kick Right: 14
Oblique Mountain Climbers
Lateral Jump Hold: 34
Weighted Swing: 28
Plank Pulls
3 Switch Lunges + Kick: 10
4 Sumo Squats + 4 Tricep Push-ups: 2 + 5
4 Lateral Shuffles + 2 Star Jumps: 8
Plank Step Overs: 13 (I missed the drop downs)
4 Weighted Side Steps + 4 Reverse Leg Raises
10 High Knees + 10 Mountain Climbers: 4 + 9
Weighted Plie Squat Pulse: 38
Burpee + 2 Elbow Hops: 6
High Knees

A fantastic cardio workout that went by quickly. I didn’t have time for a 40 minute workout today and 20 minutes was still a good challenge.

Next time I complete this workout, I plan to use my 40 lb sandbag for the weighted swings, plank pulls, and weighted side steps.

Workout Stats

Weight: 20 pounds
Calories Burned: 283
Max Heart Rate: 167
Total Workout Time: 26:11

Find more FREE online workouts in the workout database.

No Excuses HIIT Workout – 28 Minutes

Free-Online-HIIT-Workout-No-Excuses

Here’s the workout that I did to finish out 2013.

Workout Recap

Bag Drag Pushups (knees): 12, 11.5, 12, 11.5
Bag Low Step Back: 30, 32, 33, 34
Crab Toe Touches: 32, 34, 33, 33
Press-ups: 19, 20 , 18 , 19
Rocket Launchers: 17, 18, 18, 19
Ball Toss Sit Ups: 22, 25, 25, 25
180 Degree Touchdowns (with Ugi): 27, 29, 27, 30

Workout Stats

Ugi Weight: 12 lb
Sandbag Weight: 40 lb
Calories Burned: 402
Max Heart Rate: 162
Total Workout Time: 40:08

Find more FREE online workouts in the workout database.

Free Workout Schedule #5

Free-Workout-Schedule-5
Here’s workout schedule #5. Plan to work out 5 of the 7 days and take two days of rest.

Day 1 – Holy Grail Workout and optional Burn Fat Fast Tabata for the warmup.

Day 2 – Increase Your Intensity HiitReps #20

Day 3 – Fun and Hardcore Workout

Day 4 – Burn Those Calories Away All Day Workout

Day 5 – Sexier Body Workout

Check out the rest of the free workout schedules.

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Sexier Body Workout – My Workout Today

Free-Workout-of-the-Day-AHS

This is workout #5 for the week. I’m struggling with a pulled muscle in my calf, so I picked one that doesn’t require jumping.

 

Workout Recap

I switched things up by making this a 50/10 interval workout. I set my timer for 28 rounds, 10 seconds rest and 50 seconds work.

Back Lunge Curl Press (12 lb dumbbells): 8, 8, 9, 10
Weighted Speed Skaters (one 12 lb dumbbell): 21, 23, 24, 22
Sumo Twist (12 lb Ugi): 16, 20, 20, 20
Santana Pushups: 10 (toes), 5 (toes) 6 (knees), 10 toes, 10 toes
Chest Press Tricep Extensions (12 lb dumbbells): ?, 9.5, 10, 10
Row Plank (started with 8, bumped up to 12 for last 3 rounds): 22, 13, 18, 17
Military Planks (knees): 17, 17, 18, 18

Workout Stats

Dumbbell Weight: 12 lb
Pushups from Toes: 35! + row planks!
Calories Burned: 367
Max Heart Rate: 161
Total Workout Time: 36:23

Find more FREE online workouts in the workout database.

Burn Those Calories Away All Day Workout

Burn-Those-Calories-Away-All-Day-Workout
Here’s the workout that I did today. It’s a bodyweight workout, so no excuses. Watch the video for beginner modifications.

Workout Recap

I completed 5 rounds in 29:20.2.

Round 1 – 5:59.9
Round 2 – 6:05.0
Round 3 – 5:42.5
Round 4 – 5:33.7
Round 5 – 5:58.1

Elevated Push-ups – shins on my workout step, so essentially elevated knee push-ups.
Ninja Jump Tuck Burpees – used hands to assist me up on the ninja jump tucks.
Crunches – Rounds 2 – 5 feet rested on the ground (or I alternated elevating one foot at a time)

Workout Stats

Total Workout Time: 36:43
Calories Burned: 442
Max Heart Rate: 172

Fun and Hardcore Workout – My Workout Today

My-Workout-Today

Here’s my workout for the day and I got it done this morning! This was a push-up HEAVY workout. I went into it planning to do 5 rounds which includes a total of 300 push-ups. I’ll explain what I ended up doing in the workout recap.

Workout Recap

Round One
Inchworm pushup combo from my toes, knee pushups for the rest of the round
Round Two
All push-ups from my knees
Round Three
Only did one push-up for every inchworm. All push-ups from my knees.
Round Four
Back up to 3 push-ups per inchworm. All push-ups from my knees.

I decided to keep it at 4 rounds, because my push-up form was suffering (AKA looking like a flopping seal). I completed the 4 rounds in 39:13.2.

Fun and Hardcore workout

I finished up the workout with 50 bonus squat pulses with my 40 lb sandbag.

I have a really hard time crying uncle during a workout and yet I needed to do that today. I still got an amazing workout and completed 240 push-ups.

And the burpee roll back + tuck…FUN!

Workout Stats

Total Workout Time: 51:48
Calories Burned: 596
Max Heart Rate: 167
Sandbag Weight: 40 lb.
Ball Weight: 8 lb (I used my 8 lb Reebok Soft Weighted Ball)