The bombshell muscles indeed. And again like day 2 this was a hard one to do at home. LOTS of variations
Day 9 workout
Wide grip lat pull down: reverse pull-ups or pull ups
Seated cable rows: bent-over dumbbell rows OR wrap resistance bands/cables behind your flexed feet and grip high enough on the band to get good resistance
Underhand cable pull downs: chin ups
Standing bicep cable curl: stand on the center of resistance band and curl the same motion
What you need:
- Resistance band
Only one variation needed for me!
Day 8 workout
Tricep pushdown: I do not have a cable system at home so I used a resistance band. Hang it over your pull up bar and center it so that you have access to both end grips. OR door OR kneel behind a chair and hold the resistance band higher up so you get the right resistance.
What you need:
- resistance band
Today will be a rest day for me unless I can squeeze in a 30 min cardio session somewhere between getting ready to leave for Thanksgiving in the fantastic boondocks of Oklahoma (the Oklahoma part is not so fantastic. Hook ’em! ).
Which means I will need to come strong tomorrow!
Super Sonic Week Continues!
While I have no access to a gym…
Thursday morning will be an early morning jog 🙂 I wish you could see the silly grin on my face as I write this. I love nature. I love early mornings. I love early morning jogs – it gives me time alone to think and pray and just enjoy God’s creation. *still grinning wide*
I will also go on a walk probably every evening with a few willing family members.
My husband does pushups for 1-2 hours. He does around 80 reps, then rests for 3 minutes, then repeat. He likes to do this while we watch a movie. Nerd. Over thanksgiving, he will definitely be doing this, so I will *gulp* join him!! I will probably have to keep my reps low. This will be my upper body workout.
I feel a little helpless here. 20S of 50R Dips – that should wear me out! If not, I’ll do more 🙂 What else can I do for Bis or tris?
Plyometric my brains out! Can’t stop this progress! Which reminds me…I need to find my swiss ball so I can use it for lying hamstring curls.
It will probably look something like this (and I will look for a good hill to do these on!):
- Walking lunges
- Walking double lunges
- Lateral walking squats (stay low, you don’t actually come up from the squat)
- 4S 30R Jump squats
- 2S 50R Mountain climbers
- 30R in place lunge, then switch legs
- 2S 70R plie squat
- 3S 30 second sprints
Or Jamie Eason’s Playing card routine.
Want to print the exercise? My blog post with a list of the exercises: http://wp.me/pHJ1m-qr
Watch her video: