Second Friday Workout

This one I made super simple because sometimes it's good to just go back to basics.

I had us do 200 weightless squats. 

I got them done in 8 minutes flat.

Wednesday Workout #4

We did this slightly differently.  It was still in 20/40 HIIT form, but we didn't repeat any moves.

Elbow Bridge - 22
Monkey Push up - 9
Squat & Side Kick - 12
Up Right Row w/ 5 lbs - 12
Heavy Resistance Band Side Step - 38
Straight Side Arm Lat Raise w/ 5lbs - 17
Kick Up & Lunge - 13
Over Head Press w/ 5lbs - 20
Table Top Bridges - 18
Wedge Lats w/ 5lbs - 19
Sandbag Squats - 15
Front Arms Over Head Press w/ 5lbs - 14
Heavy Resistance Band Seated Abduction - 42
Downward Facing Dog Hold - 1/2 second pause
Sandbag Dead Lift - 11
Straight Front Raises w/ 5lbs - 21
Wall Bridges w/ Medicine Ball Knee Hold - 19
Barbie Arm Lat Raises w/ 5lbs - 18
Curtsy Squat (no weight) - 15
Shrugs w/ 15lbs - 17
Medium Resistance Band Rear Leg Lift - 30 
Shrugs w/ 15lbs - 32
Pizza Pusher w/ Heavy Band - 22


I was not feeling this workout, but my girlfriend really enjoyed it.  I think it was partially because I just was not in the mode and partially cause I don't think it was well written, but she enjoyed it so whatever.

My biggest challenge was the standing rear leg lift.

Easiest move was the side step.  Need to tighten the band.

I did best on the seated abduction.

Monkey push ups were the worst for me.

Favorite move was the weightless curtsy squat.

Least favorite is front arm raises.

First Friday Workout

Biceps, Triceps and Shoulders.

We decided to add a Friday workout that we can do separately that isn't too complicated  but still puts a little burn on.  We changed the format from HIIT and just XYZ reps and timed ourselves.

Tricep Table Pushup* - 20
 Bicep Curl - 40 w/ 5lbs
Wedge Lat Raise** - 20 w/ 5lbs
Skull Crusher - 30 w/ 5lbs
Upper Half Bicep Curl - 40 w/ 5lbs
Straight Arm Side Lat Raise - 20 w/ 5lbs
Tricep Pull Down*** - 30
Table Top Curl**** - 30 w/ 5lbs
Barbie Arm Lat Raise***** - 25 w/ 5lbs
Tricep Kick Backs - 20 w/ 3lbs
Lower Half Bicep Curl - 40 w/ 5lbs
Overhead Press - 20 w/5lbs

I completed all of this in 11:04

My easiest move was the table top curl.

My hardest move was the kick backs simply because my body doesn't  like bending that way.  Second hardest was the overhead press because my traps are so weak.

My Favorite move was the skull crusher cause I love that controlled burn in your triceps.  My second favorite (cause I can never choose) was the barbie arm lats, I love working that muscle group.

My least favorite move was the lower half pulse and it was simply because dumb bells are not good to work with in the lower half.  I always bang my thighs.  If I had a full barbell like I want to get one day, they will be more effective.

I felt my triceps the most.




* Put your hands on the corners of a coffee table, knees to the ground body at a 45° angle.  Do pushups on the table with your elbows in as tight to your sides as possible.

** It's like a straight arm side lat raise, but you are lifting your arms out to your front diagonals to form a "wedge" with your arms.

*** I use a resistance band wrapped around my pull up bar.  Keeping your elbows locked to your sides, pull down the band and engage your triceps.

**** I was trying to simulate one of the machines at the gym where you have your upper arms parallel to the ground on a table and your do a full curl in that position.  It pretty much failed miserably.

***** Bend your arms at a 90° angle and raise them elbows first to your side never going higher than your shoulders.