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Make-it-up-as-you-go Wednesday

February 7, 2018

I hardly ever go to the gym without a plan.  History shows that if I do, I will inevitably fart around, talk to my friends, check my phone and not get a great workout.  I decided to take a chance and make things up as I went.  This was the result.  There are some moves that are very specific to Spartan race training (see the last cardio set) but it general this is definitely a  glute intensive workout.


Warm up: 10 mins cardio of choice


Set 1:

3 rounds of

10 hands to feet passes with a stability ball

:30 second hold of forearm plank on stability ball, rocking back and forth on toes

single leg squats, 10 each, while standing on a box

10 forward bend to plank to push up and back up (standing straight, bend at waist so hands are on ground, walk them out to plank, do a push up, walk hands back to feet and stand up)


Set 2: all on TRX

3 rounds of

12 pull ups

12 overhead tricep extensions

10 squat jumps (holding on to TRX straps mainly for support)

10 bicep curls


Set 3: 

4 rounds of

12 walking lunges with heavy weights

using same weights, 15 deadlifts


Set 4:

3 rounds of

15 back extensions

15 straight overhead press (no legs) with straight bar


15 mins walking on treadmill (I was at a speed of 3.5) and at a 10% incline, every other min carrying a sandbag over a shoulder (I used a 20 lb bag)



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