This week we decided to do two back-to-back morning workouts. Due to evening commitments, we knew we would not get a chance to exercise after work and did not want to let this interfere with our routine.
We chose density-style workouts, as these are quick (completed in 33 minutes) and include both some strength and cardio aspects.
On Monday morning, we focused on our posterior chains. Here is what we did:
Exercise group 1
- Alternating kettlebell deadlifts (Tannys - 24kg, Alex 40kg)
- Kettlebell swings (Tannys - 24kg, Alex 40kg)
- Barbell cleans (Tannys - 45 lbs, Alex - 135lbs)
- Single hand kettlebell swings (Tannys - 12kg, Alex - 24kg)
- Double kettlebell single leg deadlifts (Tannys - 2x12 kg, Alex - 2x24 kg)
- Kettlebell cleans (Tannys - 12 kg, Alex - 24kg)
- Straight-leg deadlifts (Tannys - 65 lbs, Alex - 135lbs)
- Fighter figure-eights (Tannys - 12 kg, Alex - 24 kg)
- Foam roller hamstring rollouts
- Kettlebell swings (Tannys - 24 kg, Alex - 40 kg)
On Tuesday morning, we focused on our back. Here is what we did:
Exercise group 1
- Parallel chins (Tannys - bodyweight, Alex - 40 kg kettlebell)
- Alternating kettlebell rows (Tannys - 12 kg, Alex - 40kg)
- Parallel chins (Tannys - band-assisted, Alex 32 kg kettlebell)
- One arm bench rows (Tannys - 12 kg, Alex - 40kg)
- Parallel chins (Tannys - band-assisted, Alex 24 kg kettlebell)
- Incline bench double kettlebell rows (Tannys - 2x12 kg, Alex - 2x24 kg)
- Pull-ups (Tannys - Parallel band-assisted, Alex - towel grip)
- Kettlebell renegade rows (Tannys - 12 kg, Alex - 24 kg)
- Reverse pushups
- Kettlebell high pulls (Tannys - 12 kg, Alex - 24 kg)
As usual the morning workouts were tough, but we persevered through, and felt great afterwards!
-Tannys & Alex
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