Workout March 10th-16th

Hi guys and gals,

Hope you had a great week! Here is how my workouts went this week! Enjoy!

Monday:

Cardio- 30 minute sprint intervals

Weights: 

• Superset: 
• Barbell Squat
• Dumbbell Reverse Lunges 
• Physioball Single Leg Bridge Curls 
• Leg Extension Machine
• Superset: 
• Bicep Curls 
• Bicycles 
• Bench Dips 
• Low Plank 
• Superset: 
• Barbell Deadlift 
• Barbell Side Lunges 
• Free Motion Donkey Kicks 
• Machine Leg Curl 
• ABS: 
• Physio-ball crunches 
• Floating Toe Touches 

Tuesday: 

Cardio: Elliptical- Count down from high resistance to low for 15 minutes
Sprint intervals for 15 minutes

Weights: 

• Superset: 
• Dumbbell Incline Row 
• Dumbbell Flat Chest Press
• Dumbbell Lat pull over 
• Dumbbell Side Raises 
• Superset: 
• Air squats 
• Squat thrusts
• Burpee's w/ push up 
• Squat jumps 
• Superset: 
• Seated rope rows high 
• Physioball chest fly
• Pull ups 
• Seated Dumbbell Over head press
• ABS: 
• Hanging leg raises (left, center, right) 
• Butterfly kicks
• Figure 8

Wednesday: 

Cardio: Walk Hill on treadmill increasing incline every minute, hold at top for 5 minutes and bring back down 

Thursday: 

Cardio: Elliptical 30 minutes 

Weights: 

Superset: 

• Barbell Squat
• Dumbbell Reverse Lunges 
• Physioball Single Leg Bridge Curls 
• Leg Extension Machine

Superset: 

• Bicep Curls 
• Bicycles 
• Bench Dips 
• Low Plank 

Superset: 

• Barbell Deadlift 
• Barbell Side Lunges 
• Free Motion Donkey Kicks 
• Machine Leg Curl 

Friday: 

Cardio: Jump Rope 5 minutes. 

Sprint intervals for 15 minutes 

Weights: 

• Superset: 
• Dumbbell Incline Row 
• Dumbbell Flat Chest Press
• Dumbbell Lat pull over 
• Dumbbell Side Raises 
• Superset: 
• Air squats 
• Squat thrusts
• Burpee's w/ push up 
• Squat jumps 
• Superset: 
• Seated rope rows high 
• Physioball chest fly
• Pull ups 
• Seated Dumbbell Over head press
• ABS: 
• Grasshoppers 
• Leg lifts 
• Crunches (left,center, right, center) 

Saturday and Sunday: OFF 

PROGRESS PIC: 

Last Week: 130 lbs

This Week: 127

Hope this is helpful and hope it is also motivating! Just keep trying and make sure to always mix it up whether it's with exercises, weights, or reps!!! 

Thanks everyone, hope you had a great weekend! 

Pistols...Out! 

xo