Free Falling #Workout

My dream body

Hung out with Heather this morning after 3 days in boot camp!  I know this beast mode is tiring and tough.  Sore muscles, moving slowly and just looking forwward to time to recuperate is just a normal part of my week now.  I do not fret – I know after 4 weeks of this it will pay off.  Plus taking my EOV detox is making a difference with my increased energy level and my stomach continues to go down.

Now you may wonder why I mention increased energy level.  I have energy in the morning because I am a morning person but typically by 4 pm I am wiped out and when I get home – I am hanging on with a thin thread keeping these eyes open.

As of late, after about 2 weeks on EOV…I do not feel that way.  I do not fall asleep on my husband while watching television and I am not totally wiped out in the evening.  I think it is called PROGRESS people!  Yay!

Enough of all that – try this workout and let me know how well you do!

Equipment needed:

  • Barbell
  • Decline ab bench
  • Bench
 
Exercise Reps Weight
Standing row 20 60
Snatch, squat and backward lunge – right 10 30
Snatch, squat and backward lunge – left 10 30
Tricep dips 20 NA
Ab crunches – mid range (10), hold (10 seconds), minis (10) 20 NA
Decline push ups 20 NA
Decline push up plank hold 10 sec NA
Mountain climbers 45 sec NA
Standing row 20 60
Snatch, squat and backward lunge – right 10 30
Snatch, squat and backward lunge – left 10 30
Tricep dips 20 NA
Ab crunches – mid range (10), hold (10 seconds), minis (10) 20 NA
Decline push ups 20 NA
Decline push up plank hold 10 sec NA
Mountain climbers 45 sec NA
Forward lunge – shoulder press, side lunge – lateral raise – right 20 10 lbs
Forward lunge – shoulder press, side lunge – lateral raise – left 20 10 lbs
Standing rear delt flye 20 10 lbs
Alternating bench step up hops 20 NA
Forward lunge – shoulder press, side lunge – lateral raise – right 20 10 lbs
Forward lunge – shoulder press, side lunge – lateral raise – left 20 10 lbs
Standing rear delt flye 20 10 lbs
Alternating bench step up hops 20 NA
DONE   IN 30 MINUTES

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂

Femme Fitale Fit Club

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