Sunday, March 16, 2014

Sunday "Let your faith be bigger than your fears"

Happy Sunday! I am more than half Irish so clearly on St Patty Day weekend I just left the bar…already feeling those squats hah! It is a great feeling to know you put everything you had into your workout, and leave feeling accomplished! 

Following any kind of new plan can seem scary at times because its unfamiliar and you don't know what to expect. It is really important to trust the process and yourself! If you give whatever task your trying to accomplish your best efforts then the rest will fall into place. I have definitely learned that throughout this prep.I was a little apprehensive to try a new flexible dieting plan along with interval and circuit training, rather than long steady state cardio, but the process is coming together---have faith!

Workout: Legs 
Superset 1:
-Wide stance squat with Olympic bar
-Side stepup on bench holding 25 lb plate (10-12 on each side)
-10 half burpee (no push up)

Superset 2:
-Front squat with Olympic bar
-Bulgarian split squat holding 25 lb plate foot up on bench (10-12 on each side)
-10 half burpee

Superset 3:
-Smith machine donkey kickback (10 on each side)
-Walking lunges with bar (I used 40 lb, Alicia used 60 lb)
-10 half burpee

Superset 4:
-Reverse hack squat 
-Back hyper extension (focus on squeezing booty on way up)
-10 half burpee

Superset 5:
-Cable kickback straight for first 2 sets, out to side for last 2 sets (10 on each side)
-Side shuffle using small band around ankles
-10 half burpee

Cardio:
I decided to do bike sprints, while Alicia did speed intervals on the stair stepper! Whatever type of cardio you choose, just remember to go hard and give it your all! 

Bike Sprints-
30 second on 100% effort sprint, 30 second rest at level 9, 10, 11, 12. Repeat 3 times! 

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