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WOSFTW: Workouts so far this week

Published on November 20, 2014 by in Fitness

I got a little behind this week on El Blogo de Website (that’s Spanglish for the blog). So here’s what I’ve done so far this week for workouts:

 

Monday Workout: “Functional” Fitness Workout:

Pull up

4 Ball push up

LMT Square squat

Monkey Bars

Push up with feet on stability ball, hands on one medicine ball

LMT Step back lunge with bar extension

Bench dip with feet on medicine ball

Cliffhanger

Kettlebell swing

Single leg squat with Kettlebell shoulder press

 

Here is a breakdown of each one:

Pull up – just pull ups

4 Ball push up – put a medicine ball under each hand and under each foot. Do push ups like that.

LMT Square squat – This one involves grabbing a light barbell and making a “square” in the air with the bar as you squat. First, stand with a fairly light bar held horizontally and close to your chest. Squat down and as you squat press the bar outward in a downward motion (bottom of the square). Come back to standing returning the bar close to the chest. Squat and press the bar out to one side (side of the square). Repeat on the other side and then one more time pressing the bar overhead to complete the square. See the masterpiece below for instructions.

Monkey Bars – just swinging across monkey bars.

Push up with feet on stability ball, hands on one medicine ball. This one is hard.

LMT Step back lunge with bar extension – Stand with a barbell held vertically to your chest. Lunge back and press the bar out in front as you lunge back. Come back to standing and then repeat on the other side. Continually alternate sides. See the masterpiece below for instructions.

Bench dip with feet on medicine ball – just like it sounds. Bench dips are fun. Bench dips with your feet on a ball are funner.

Cliffhanger – On a pull up bar, pull up bringing the elbows to 90 degrees. Hold this position in the flexed arm hang position. While in the flexed arm hang, bring your knees up. Now, continually switch your grip on the bar from overhand grip to underhand grip until you lose your hang.

Kettlebell swing

Single leg squat with Kettlebell shoulder press – Hold a kettlebell in one hand. Balance on the other leg. Squat. Come back up. Press the kettlebell overhead. Repeat several times. Switch legs.

 

I was going to make a video demonstrating some of the moves, but I came up with the following excuses:

Kids

Chores

Extra projects to do at the gym

 

Instead, I put my heart and soul into the following masterpiece for the great readers of glengoschfitness.com. The top of the drawing is the Square Squat and the bottom is the Lunge Back and Press.

Untitled drawing (3)

Wednesday’s workout: Heavy Lifting

6-8 reps, 4 sets

Bench Press

Leg Press

Deadlift

Lat Pull Down

 

Pretty simple.

 

The workouts this week might evolve into a series of functional fitness articles as well. Booya.

 

 

 
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