Challenge #13
Ok, we are heading down the homestretch! Only a few days left in the challenge and I hope everyone is feeling fantastic!! If you have done the previous challenges, you should have a good feel for your body and know it a lot better than before. You should have also learned some new exercises and have cardio and intervals down. So the challenge for today is to create your own workout…and then do it. Try to hit all body parts and do a solid set of intervals at the end. Once completed, put a check mark in the box for Oct. 27th. Great Job!! And read this…
http://stricklandfitness.com/2008/12/16/work-hard/
Workout
10 minutes warming up
30 minutes full body workout
25 minutes intervals
5-10 minutes cool down
Posted in
October 27th, 2009 at 12:55 pm
hi chad this was my workout. I would appreciate any pointers .
Wide grip pull ups 3 x 10
press up with pike 3 x 10
chin ups with leg raise 3 x 8 wanted to do sets of 10 biceps wouldnt let me
dumbell squats with press 12kg 3 x 12
Lateral raises 10kg 4 x 12
one arm dumbell squat with press 10kg 3 x 10
clean and jerk 35kg 3 x 10
front plate raises 15kg 3 x 15
squat with press 30kg 3 x 12
weighted dips 10 kg 12 x 10
my intervals i did 30 mins on running machine.
10 mins on incline level 10.
10 mins on level 5 incline
10 mins on flat. That worked up a real sweat. Thanks again chad
October 27th, 2009 at 8:15 pm
Nikki,
That looks like a great workout. You definitely hit every body part! For your goals, the weight you are using is good and heavy. Will help to build that lean muscle. I would give yourself rest between the powerful exercises (clean and jerk, etc.)as it zaps your energy and requires great form. Nice job!!!!