Don't laugh- I actually made some last minute changes: (day 3 week 1 added substitutions so we didn't keep doing the same excersise over and over, then couldn't remember if we were supposed to be doing the same exersise over and over!!!!
x(
Marcy- feel free to comment if something doesn't look right
I'm keeping my fingers crossed.
This weekend tried the workout blender option and this could work for us weeks 5-7.
Drum roll please....
Faux P90X rotation using Cathe
Push ups to failure/ 8-10 reps with weights:
Weeks 1-3
Day 1 GS chest, back and abs use GS BSB and pause after each back exercise
Standard push up
Dumbbell row
Decline Push up
1 arm row
Wide fly push up
T-back squeeze with the band
Decline push ups
BB pullover
Diamond pushups- from pushup position; bring hands together so thumbs and index fingers touch - hands directly below heart. Elbows will flare out during pushups.
Back extension
Dive bomber Push ups (drill max)
Back-side rotation
Dumbbell row
Standard push up
1 arm row
Military push up
T-back squeeze with the band
Wide fly push up
BB pullover
Decline push ups
Back extension
Diamond Push ups
Back side rotation
Dive-bomber pushups
Coremax alternate 1, 2 and tough abs
Day 2 Imax rotate using 1, 2, 3
Day 3 SS Upper Body Blast premix
Shoulders, bi, tri sets 2A and 2B warm up and ff to 24:08
Overhead press
Preacher curls
Extension
Overhead press
(Substitute hammer curls) Preacher curls
Substitute BB extension) Extension
(Rewind and do again)
Overhead press
(Substitute DB crazy 8’s) Preacher curls
(Substitute cross body extension) Extension
Rear delt flyes
Concentration curls
See/saw
(Sub: French press) Rear delt flyes
(Sub: Traditional DB curls) concentration curls
Kickbacks
(Rewind and do again)
(Sub: overhead press) Rear delt flyes
(Sub: Curl up/hammer down curls) concentration curls
(Sub: dips) see/saw
Repeat all again
ME/MM/BC abs or any 15/20 min ab work
Day 4 Yoga
Day 5 B&G leg blast premix- w/o heavy weights, L&G, LM blasts only & KM leg drills
Day 6 KPC or CK
Day 7 off
Recovery weeks 4, 8, & 13
Yoga
Coremax (2 segments) or Pilates
Stretch
KM boot camp
Pilates
Yoga
Off
Weeks 5-7
Day 1 Chest, shoulders, tri
GS: warm up
standard push up
Standing laterals with band
Kickbacks with band
One arm balance pushup- Perform pushup, then twist up with one arm to perform one arm balance. Look at the thumb of your skyward arm. Hold on for a beat. Come back down and repeat on other side. Do one pushup between each balance
PS Clean and press
Dumbbell French press
PS: Decline pushups
Arnold press
Close grip press
3 in 1 pushups (4 wide pushups, 4 military (feet together), 4 standard (12 reps in all)
PS: Arnold press
dips
HSTA: Side to side pushup- (cycle 5)
DB rear delt flys
Tri pushups on the high step
HSTA: Side to side pushup (cycle 5).
One arm DB lateral raise
One arm dips on the high step
Dive bomber pushups (Drill Max)
inverted shoulder press from Push Pull
Side pushups (HSC, cycle 1)
Timesaver: pushups
Tri extension
BB upright row
15 min ab work of choice
Day 2 Imax 1, 2, 3
Day 3 back and bi and abs since this is a "no repeat" workout, the last 3 reps should be difficult.
PS: T bar rows
Bent over rows
Barbell curls
Seated dumbbell curls
Shrugs
One arm rows
Negative curls
Concentration curls
MM: BB underhand row
BB pullover
Bicep curl
Db curl
HSTA: Dead lift
Wide grip rows
BB curl
Hammer curl
GS: DB row
Back extensions (superman)
BB curl
DB partial curl
T back squeeze with band
BB pullover
Curl turn down
Hammer curl
Alternate B&G abs (1&2) and tough abs coremax
Day 4 Yoga
Day 5 B&G leg blast premix- w/o heavy weights, L&G, LM blasts only & KM leg drills
Day 6 KPC or CK
Day 7 Off
Weeks 9 & 11
Same as weeks 1-3
Weeks 10 & 12
Same as weeks 5-7
Deanie
