Need to up my game

[Lovepink]

Boone wrote:

Been doing a little workout every 30 minutes on a timer: 10 push-ups 10 crunches 10 squats 10 calf raises 30s splits to stretch Usually it’s about a dozen times a day

I think I will try something similar but minus the stretching 🙂

[Boone]

Burpees x10
Push Ups x40
Squats x50
Calf Raises x50
Crunches x50

Push Ups x20
Squats x20
Calf Raises x20
Crunches x40

Push Ups x20
Squats x40
Calf Raises x50
Crunches x50

[Boone]

Been hitting the park and keeping things simple in the hot sun.

10 sets

Squats x10
Calf Raises x10
Incline Push Ups x10 off park bench
Tricep Dips x10 off park bench

10 sets
Sprint turn and walk about a 20 yard dash

[Boone]

Another park day

10 sets
Split Squat x5
Squat x10
Calf Raises x10
Incline Push Ups x10
Push Ups x5
Dips x10

Wind Sprints 20 yards x10

[Boone]

Been working outdoors tons. Going to put it to videos to share. This was one today.

Jacks x10
Jump Squats x10
Jacks x10
Squats x10
Jacks x10
Forward Lunges x10
Jacks x10
Reverse Lunges x10
Jacks x10
Single Leg Dips x10 both legs

Jacks x10
Walkouts with a Pushup 1 to 5 (Jacks x10 between each)
Walkouts Palm to Elbow Pushups 1 to 5 (Jacks x10 between each)
Walkouts Shoulder Taps 2 to 10 1 to 5 (Jacks x10 between each)
Jacks x10
Walkouts to High Plank x10

Jacks x10
JackKnives 10 to 1 (Jacks x10 between each)

[Boone]

Same with more core at end

Jacks x10
Jump Squats x10
Jacks x10
Squats x10
Jacks x10
Forward Lunges x10
Jacks x10
Reverse Lunges x10
Jacks x10
Single Leg Dips x10 both legs
Jacks x10
Calf Raises x10

Jacks x10
Walkouts with a Pushup 1 to 5 (Jacks x10 between each)
Walkouts Palm to Elbow Pushups 1 to 5 (Jacks x10 between each)

Thrusters x10 2 sets
Crunches x20
Cross Knee Crunches x20
1/4 Crunch x10

Thrusters 30 seconds
Crunches 30 seconds
Cross Knee Crunches 30 seconds
1/4 Crunch 30 seconds
Thrusters 30 seconds
Crunches 30 seconds
Cross Knee Crunches 30 seconds
1/4 Crunch 30 seconds

Burpees x5

[Boone]

Monday Upper Split

3 sets of each

Chest Incline Dumbbells
Back Pulldowns
Shoulders 21’s Laterals/Front Laterals/Seated Laterals
SuperSet
Seated Bicep Curls/Seated Tricep Extensions
Superset
Forearms Seated Wrist Curls/Seated Reverse Curls
Traps Barbell Shoulder Shrugs

Burnout
Jacks x10
Jump Squats x10
Jacks x10
Squats x10
Jacks x10
Forward Lunges x10
Jacks x10
Reverse Lunges x10
Jacks x10
Single Leg Dips x10 both legs
Jacks x10
Calf Raises x10

Jacks x10
Walkouts with a Pushup 1 to 5 (Jacks x10 between each)
Walkouts Palm to Elbow Pushups 1 to 5

[Boone]

UpperBody
3 sets
Chest Cable Crossovers
Back Seated Rows
Delts 21’s Cables
Biceps Barbell Curls
Tripceps Singel Arm Seated and Prone
Forearms Super Set Reverse Curls / Behind Back Curls
Traps Dumbbells Shrugs

Weighted Crunches
Serrated Crunches

[Boone]

Squats x20
Jump Squats x20
Jacks x10
Push Ups x5
Jacks x10
Thrusters x15
Crunches x20
Cross Knee Crunches x20
1/4 Crunches x10
Knee Rockbacks x10

Burpees x30
Push Ups x30
Thrusters x30
Dips x30

[Boone]

Monday Aug 10

Back to BJJ 1hr roll

Weights
3 sets of each

Chest Incline Dumbbells
Back Pulldowns
Shoulders 21’s DB Laterals/Front Laterals/Seated Laterals
SuperSet
Seated Bicep Curls/Seated Tricep Extensions
Superset
Forearms Seated Wrist Curls/Seated Reverse Curls
Traps Barbell Shoulder Shrugs

[Boone]

Wednesday Aug 12

BJJ 1hr roll

Weights
Upper
3 sets

Chest Decline DB
Back DB Rows
Delts 21’s Cables
Bicep Barbell Curls

[Boone]

Weights
TBT
DB Incline
Rows
DB 21’s
Seated Bicep Curls & Seated Tricep Extensions
DB Shrugs
Wrist Curls & Reverse Wrist Curls

Leg Presses 6 sets
Leg Extensions
Standing Calf Raises
Hamstring Curls
Seated Calf Extensions

90 minutes
6rds Muay Thai pads
Bagwork

[Boone]

Better news lately is I ma working out more than keeping up with this thread.

 

[Boone]

(5 rds)
Jacks x20
Squats x10
Push Ups x10
1/4 Crunches x20
Side Crunches Leg Crossed x20 each leg

[Boone]

100 Squats
100 Push Ups
Curls
OH Triceps Extensions
Bent Over Rows
Ab Routine 30 seconds 30 Exercises

[Author]

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