36 Days Til 40: +40 lbs

36 Days Out: +40 lbs

Today my workout consisted of adding 40lbs to my workout by grabbing two 20 pound dumbbells and using them for every exercise.

Light Warmup of 40 reps each:
Light BB Squat and Raise x 20,20
TRX Squat and Row x 20,20

From here I grabbed the DBs and it was 40 reps with +40lbs for all remaining exercises…

Combo 1:
Front Squat x 20,20
Bench x 20,20

Combo 2:
Split Squat x 20,20
Bent Row x 20,20

Combo 3:
Bicep Curl x 15,13,12
Lateral Raise x 15,13,12
Skullcrusher x 15,13,12

Combo 4:
Alternating Side Lunge x 15,13,12
Fly x 15,13,12
Pullover x 15,13,12

Finished with one set of 40 reps of DB Pull Backs

P.S. I’m still sore a bit from Mon & Tues! Wow!

The previous workouts in 40 Days Till 40: 40 Days of Fitness

37 Days Out: Running and Core

38 Days Out: Yoga

39 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

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37 Days Til 40: Run and Core

37 Days Out: Run and Core

Today was an impromptu trip to the park due to my residual soreness from Mon and Tues, resulting in a simple running and core workout.

For 40 minutes I alternated between running about 40 yards a few times and some 40 repetition core exercises.

Nothing structured other than the approximate 40 nature of things. I included bird dogs, bridges, planking, as well as some crunches and some other simple work between the bouts of running. More than anything it was just a great day to be outside moving around.

The previous workouts in 40 Days Till 40: 40 Days of Fitness

38 Days Out: Yoga

39 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

38 Days Til 40: Yoga

38 Days Out: Yoga

Today I used the iPhone Yoga App "Down Dog" to do an restorative yoga session for 40 minutes. A perfect interlude between the last two workouts and what I have planned for the next few days.

(Here's the iTunes app… Down Dog)

The previous workouts in 40 Days Till 40: 40 Days of Fitness

39 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

39 Days Til 40: Bodyweight & Bodyweight Based Weight

39 Days Out: Bodyweight and Bodyweight Based Weight

Today was the similar concept as yesterday. Using both just my bodyweight and the weight equivalent of bodyweight (170 lbs) or half bodyweight (85lbs) for my workout.

40 reps:
TRX Squat and Row
TRX Lunge and Fly

40 reps:
Pull-ups x 10,9,8,7,6
Squat 170lbs x 10,10,10,10

40 reps:
BB Bicep Curl (1/2 BW = 85lb) x 10,9,8,7,6
BB Skullcrusher (85lb) x 10,9,8,7,6
Physioball Hyper x 15,15,10
Physioball Crunch x 15,15,10
Physioball Bridge x 15,15,10

40 reps:
Ab Wheel Rollout x 10,10,10,10
TRX “Y” x 10,10,10,10
Hanging Shrugs x 10,10,10,10

40 second Hang

The previous workouts in 40 Days Till 40: 40 Days of Fitness

40 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Til 40: Bodyweight & Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

I currently weigh about 170 pounds so I used that number for my bodyweight and bodyweight based weight training workout…

Bodyweight Only x 40 reps:

Body Row
Squat
Pushup
Alternating Lunge

Bodyweight Added (170lbs) for 40 reps:

Combo 1:
Bench Press – 10,9,8,7,6 reps
Deadlift – 10,10,10,10 reps

Combo 2:
BB Shrugs – 15,15,10 reps
Lying Ball Leg Curl to Bridge – 15,15,10 reps
Overhead Press (1/2 bodyweight) – 9,9,9,7,6 reps

Body Row Iso Hold x 40 seconds

40 Days Til 40: 40 Days of Fitness

In honor of turning 40 this year I decided to something symbolic. So I'm dedicating the 40 days leading up to my birthday to doing 40 related fitness.

Workout, Walk or Stretch 40 minutes a day.

Work with either 40lb resistance, 40 reps and/or some version of 40 something. All leading up to the ultimate goal of a 40th birthday workout of something like 40 one arm Push-ups, 40 one arm Pull-ups and 40 one leg squats. Not totally sure on that but I got 40 days to figure it out. 💪🏻

I'll try to post everything I get up to this last 6 six weeks of being a 30 something… 😄

Thur 6-30-16: Full Body (K2 – 2)

The second in the K2 series of full body workouts…

https://youtu.be/0iJ73_OuQfI

K2 – 2

Warmup
AirDyne
Ring Footwork
Squat and Raise

4 rounds
Cable Push Pull x 10
Cossack Squat (BB) x 12

3 rounds
One arm snatch x 3
Hanging Leg Raise/Skin The Cat x 10

3 rounds
Standing Triple Jump x 2
One Arm Single Leg Row x 10

3 rounds
Back Bridge x 30 seconds
Dips with DB Hamstring x 10