Workout Plan - Feb/Mar 2018

Where we last left off, I was in the midst of changing my goals and my approach to fitness and weight loss. Let me tell you, I have had HUGE success this past month. More success than anticipated, which of course requires another adjustment to my exercise and eating plan. I stuck very closely to my plan, and I actually achieved my 3 month goal within 6 weeks, which means that I had a larger calorie deficit than I thought I did. That is one of the biggest caveats about calorie counting - there are margins for error everywhere (up and down!). For this session, I am increasing my intake a bit and continuing with my exercise schedule (4 gym sessions, and cardio 3 times a week). See below what I am doing this month!

---

Day 1 (Monday, Friday):

1. Warmup, 10 minutes

2. Superset:
   Dumbbell clean & jerk - 4 sets, 10 reps
   Abdominal leg raise - 4 sets, 10 reps

3. Superset:
   Swissball hip thrust - 4 sets, 10 reps
   Dumbbell bent over row - 4 sets, 10 reps

4. Superset:
   Box jump - 4 sets, 10 reps
   Kettlebell swing - 4 sets, 10 reps

5. Superset:
   Burpees (chest to floor) - 4 sets, 10 reps
   Lumbar extension - 4 sets, 10 reps

6. Treadmill, 10 minutes with incline

---

Day 2 (Thursday, Sunday):

1. Warmup, 10 minutes

2. Superset:
   Dumbbell overhead squat - 4 sets, 10 reps
   Jump to pull-up - 4 sets, 10 reps

3. Superset:
   Lunge with kettlebell exchange - 4 sets, 10 reps
   Alternated single-leg deadligt - 4 sets, 10 reps

4. Superset:
   Horizontal pull-up - 4 sets, 10 reps
   Push-up on wobble board - 4 sets, 10 reps

5. Superset:
   Alternated jack knife - 4 sets, 10 reps
   Leg/arm raise plank - 4 sets, 10 reps

6. Treadmill, 10 minutes

Images courtesy of Physigraphe, using the Hexfit app