Workout Plan - Nov/Dec 2017

Every 5 to 6 weeks, I change my workout program. It keeps my routine from getting too mundane, and allows me to train different muscle groups. The first few days (or rather, the mornings after) are usually pretty killer, but feeling sore in new parts of my body reminds me that I’m doing something right!

Right now, I am at the gym 4 days per week doing a 2 day split. I’ve hit a plateau that won’t quit, so my trainer gave me a more cardio-focused circuit versus the usual sets and reps. The goal is to do 50 reps of each exercise without taking a break. I time the complete workout to measure improvement rather than increasing the weight I use in each exercise. It’s different than I’m used to, but that's what makes it interesting! Read on to see what I'm up to this month.

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Day 1 (Monday, Friday):

1. Warm up, 10 minutes (easy), Elliptical

2. Romanian deadlift - 50 reps

3. Box jump - 50 reps

4. V-bar pulldown - 50 reps
   I do these kneeling on the ground rather than sitting to engage my core

5. Dumbbell thruster - 50 reps

6. Burpees - 50 reps

7. Barbell leg raise - 50 reps, holding a barbell

8. Rowing, 10 minutes (2000 meters)

9. Swiss ball plank on bench - 60 seconds x 3 sets (30 second break between sets)

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Day 2 (Tuesday, Saturday): 

1. Warm up, 10 minutes (easy), Elliptical

2. Wide push-up - 50 reps

3. Box jump - 50 reps

4. Kettlebell overhead swing - 50 reps

5. TRX mountain climbers - 50 reps per leg

6. Seated bicep curl on bosu - 50 reps

7. Tricep extension on bosu - 50 reps

8. Rowing, 10 minutes (2000 meters)

9. Swiss ball plank with feet on bench - 60 seconds x 3 sets (30 second break between sets)

Images courtesy of Physigraphe, using the Hexfit app