More Homework

2 of 2 intense "Courtney" workouts:

Body weight routine 
* will need jump rope, bench/chair & timer

Lunges 15 each leg
50 lunge jumps
Push-ups 25
Straight arm plank(bring knee across 50x)
Dips 25
Squats 25
Squat jumps 40
Elbow Plank 1.5 min 
Jump rope 1.5 min
Side step ups 25each side
Burpees 25
Bicycle abs 100
Mountain climbers 100

Repeat for 45 min!!!

Homework

Since my trainer will be out of town... She gave me homework this week.  

1 of 2 intense "Courtney" workouts:

(Short straps)
1 leg straight out squats(LOW!!)
Rows (palms facing eo)
Squat jumps
Rows (palms facing down)
1 leg lunge jumps (kick behind)
(Long straps)
Pikes
Tricep extensions
Chest press 
Bicep curls
Plank on elbows 
Mountain climbers 100x


25 reps of all/3 sets

50 minutes door to door

Lunchtime Workout! This was a quick one. 50 minutes. 5 minute drive. 5 minute change. 30 minute workout. 5 minute change. 5 minutes back. I am still going after work to run, but this helps me get my weight training in.

5 minute elliptical warm up. Fast pace.

3 sets of 10 reps
- Shoulder Press
- Mid Row
- Seated Dip
- Hammer Bicep Curls
- Arm Extensions

- Plank 1 minute
- Side crunch 15
- Legs straight and crunch all the way up 15
- Opposite Side Crunch 15
- Plank 1 minute
- Dead Bug on Bosu 1 minute




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Post Run Lunch

Yum! Post run lunch!

- Small Tortilla Shell (whole wheat if you have it)
- Lettuce
- Tomato
- Small Cubed Grilled Chicken (I used leftovers)
- Goat Cheese

Microwave the tortilla for 20 seconds. Then microwave the chicken for 25 seconds. Put lettuce, tomato, and goat cheese on the tortilla. Top with the warm chicken. Easy schmezy!




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Back Fat Workout

Monday I had training with Courtney....  Here is what I did (most of what I can remember).  Lots of back exercises. I really want to get rid of my back fat!

- Triceps Dips on TRX
- Push Ups on TRX
- Rows on TRX
- Side Planks (I sucked at these Monday)
- Regular Planks
- Plank with feet on step stool
- Presses with 15 lb weights
- Abs on Mat
- Abs with the 15 lb weights
- Side hops onto a bench
- Burpees
- Plank Rows with a 5 lb weight

Friday Workout

5 minute warm up with 1 minute intervals of elliptical then weights (10 reps/3 sets)

- Chest Press 30 lbs
- Lat Row 40 lbs
- Arm Curl 30 lbs
- 7 routine Abs
- Triceps dips TRX
- Push Ups TRX
- Rows TRX


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