How Often Should You PR?

Adding more weight to your lifts is always exciting. Getting a personal record is tangible evidence that all of your hours of hard work have been effective. One thing that I've noticed, though, is that getting PRs can be addictive. By this, I mean that many lifters (especially beginners) get so caught up with testing their 1 repetition maximum, that they make it a regular ritual, constantly seeking to add extra plates on the barbell. While it can be tempting to constantly push your lifts to your physical limitations, it's not realistic to get a PR all of the time.

If you've ever followed a general or customized program, you've noticed that the majority of your training sessions included percentage work: some days were a bit easier, and other days were exceptionally grueling and torturous. Generally, the recommendation to increase your strength is to work at around 80% or higher several sets of 5 repetitions or fewer. Lighter days will allow you to practice movement repetition, while the heavy days are going to help you gradually build strength. Following a program allows you to lay down the foundation of strength, which will eventually increase your 1 repetition maximum.

Easy there, big guy.

Now, let's get into the basis of programming. A program is divided up into microcycles (usually 1-2 weeks), mesocycles (around 1-6 months), and macrocycles (which can be a year or longer). Ideally, the microcycles are planned with the bigger picture (mesocycle) in mind. For a competitive athlete, the amount of repetitions and intensity (weight used) per week and month is closely monitored to prepare for competition and hit target numbers.

There is no such thing as a "perfect" program. Rather, there are a million and one different modes of progression that will be equally effective for increasing strength levels. Two basic principles of programming are the linear and the daily undulating periodization methods:

• Linear Periodization basically uses the same repetition scheme. For example you might do 4 sets of 5 repetitions for several weeks, then 6 sets of 4 repetitions for a few weeks.
• Daily Undulating Periodization utilizes a different amount of sets and repetitions in each workout. An example would be to do 4 sets of 5 repetitions one workout, then the next workout you could do 2 sets of 8 repetitions at the same weight. The idea here is that you're constantly changing the rep scheme and the amount of weight used.

Both types of periodization provide results (although many studies have found that DUP is more effective).

Now, if you're following a specific program, you would most likely max out at the end of a mesocycle, once you've accumulated a decent amount of heavy training sessions. Allowing for several weeks in between 1 rep max attempts will ensure that you see the most amount of improvement.

In the meantime, you can get "rep PRs." This means that you will use a specific weight and you'll be able to perform more reps with it than you previously have. Let's say, for instance, that your best deadlift is 210 pounds. During a training cycle, you may be asked to use that weight for 3 repetitions. Now, the weight that you could only lift for 1 repetition is an easy triple. These "PRs" will still give you the same satisfaction, but can help you continue to make progress.

Ultimately, whether you're competing in a sport or not, planning your workouts is essential. If you want to continue to evade a potential plateau in strength, then you can't just walk into the gym and "wing it." Just going for PRs all of the time isn't going to get you stronger, and you mind end up disappointed.

There are a ton of free strength programs available on the internet, if you can't afford to pay a coach. For optimal progress, find a steady program to follow, rather than just making up your workouts on a whim. Be patient with adding weight onto the bar, and the numbers will come, in time.

Works Cited:

1. Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. Print.
2. Prestes, Jonato, Anelena B. Frollini, Cristiane De Lima, Felipe F. Donatto, Denis Foschini, Rita De Cássia Marqueti, Aylton Figueira, and Steven J. Fleck. "Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength." Journal of Strength and Conditioning Research 23.9 (2009): 2437-442. Web.
3. Rhea, Matthew R., Stephen D. Ball, Wayne T. Phillips, and Lee N. Burkett. "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength." J Strength Cond Res The Journal of Strength and Conditioning Research 16.2 (2002): 250. Web.

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Breathe Your Way to Bigger Lifts (Part 2)

A few weeks ago, I wrote a post on breathing properly for your lifts. This week, my friend Nate Henry, a competitive powerlifter, wrote a wonderful follow-up article. His strongest lifts include a 523.5 pound squat in competition, and a 535 pound squat in the gym, weighing 206 pounds. His best meet total is 1,372 pounds! He is also currently pursuing a bachelors degree in Kinesiology and an NSCA CPT. If you want to move big weights like this guy, follow his advice.

I mean...look at this guy.

Brief Squat Overview (Kinesiology)

Before I get into anything, let's review all of the primary muscles that are used within the squat because a lot of people overlook them.

When you’re lifting or doing anything and figuring out what muscles are being utilized, you have to analyze the dynamic (moving) joint to be able to identify the muscles worked. The muscles being worked are the ones that are fighting against the load.

As you squat there is movement in these joints:

• Hip (femoral acetabular joint, femur connects in the acetabulum in the coxal bone) 
• Knee (tibio-femoral joint, where the femur connects to the tibia)
• Ankle (taleo-tibula joint, where the tibia meets the talus)
• Spinal column (vertebral column)
•  Sacroilliac (SI, or lumbo-sacral) joint which is where the column connects to the illiac.

Analyzing the movement against resistance, standing up when you squat, we can identify the action of the muscle taken. In this case:

• Hip extension
• Knee extension
• Plantar flexion (ankle)
• Spinal extension (and depending on the lifter, there can be a posterior or anterior pelvic tilt in the SI.)

Rather than listing out all of the muscles involved, here are some nifty graphs I made to show what muscles are responsible for what movement:

Keep in mind these are only the primary muscles and these do not include the statically loaded muscles or the secondary muscles involved in the movements.

Now what?

Now that we’ve identified all the muscles we can get into this cueing business, the muscles will come into play a little later. Outside of reminding everyone reading this that their set up is the most important part of the squat (don't rush it, set up every set the same, etc.). I’m going to assume you’ve squatted before in your life, and I'll get right to it.

One of the biggest things that helped me advance my own squat was learning to properly brace and learning to “breathe into my lower back.”

A lot of lifters rant about “getting tight” and “getting your breath,” but what the heck does that even mean? It’s one of those things that if you know it, you get it. If you don’t, it’s hard to explain fully.

The whole point of getting “tight” or bracing is to prepare your body to handle load. Usually in the form of the Valsava Maneuver (holding your breath). However, a lot of people can’t even breathe correctly without load, so getting your breath and bracing properly is hard to do if you’re just starting out.

Rather than explaining it further, Arianna has written an awesome article already!

That breath and bracing is the most important and overlooked aspect of the squat next to having a proper unrack/walkout.

The reason this is so important is because if you’re not bracing completely you’ll put a lot of pressure on different muscles. We talked about spinal extension as one of the movements in a squat right? Well, when you’re just bracing the frontal core (the rectus abdominis plays a huge role in stabilizing the muscles responsible for spinal extension), you’re leaving your back completely unprotected, even with a belt! When you’ve got something heavy on you, that weight will zero right in on your weakest part of the back and that’s how back injuries happen and why.

This cue is especially important for low bar squatters who tend to use more extension in the back to leverage heavier weight on the way up.

To add to that, a lot of lifters might get the back tight (flexing it rather than creating the tension through the diaphragmatic breathing) and then tip forward because there is no brace on the front. This can also create some havoc within the muscles being worked. The quads may try to take proportionally more load than needed and the hip extensors try to pick up the slack. Things can get weird.

The point is, you need to brace and create that pressure. This is how I learned to do that.

Why breathe into my lower back?

Your core musculature wraps all the way around. A lot of lifters just breathe into their stomachs, creating little pressure, and not getting 360 degrees of tightness throughout all the musculature, extrinsically, nor intrinsically. They lack the understanding of what full abdominal expansion feels like; that’s where this cue comes in handy.

Put your hand on your lower back. Breathe into your stomach with a proper breath (fill it like a balloon). Not much going on in the lower back right? Or the sides, really, correct?

Now, do the same thing but try to breathe into the back while still trying to fill in the balloon (if that’s not helping, try to breathe into the lower back lying on your back and try to focus on pushing against the ground). If you’re doing this correctly, you should feel your back, stomach, and sides fill with air. Put your hands on your sides as well, you’ll feel it.

This is what I mean by breathing into your lower back. Proper inhalation helps your muscles in the core/lower back get tight/brace. Think of your core musculature as your body's own belt.

Using this, let's go over a quick squat without getting too much into the whole process:

1. Approach the bar, get your hand placement. 
2. Without rushing, get under the bar and get your placement down (high/low/hybrid). Dig into the bar, get the hands set, get everything nice and stable. 
3. Get your hips under you (both feet, not split stance this will prevent injuries in the back as well)
4. Breathing into your lower back, and getting the full breath first, unrack the bar.
5. Take your first step back, settle. 
6. Bring your other leg back, settle. Adjust this foot if need. 
7. If you’re squatting really heavy and the bar is whipping, let it settle. Good walks, make good lifts.
8. If you let out some air during the walk, retake the breath but make sure you create pressure during the walkout phase because even though you’re not squatting, you’re still having to move around that weight. 
9. Squat
10. Stand up
11. Retake the breath (don't descend without completing the breath!)
12. Repeat

I like using Chad Wesley Smith as an example, since he’s the one who introduced me to this cue. Here he is squatting 825 for a double.

Notice the control, the time put into the set up, and how he breathes. Now, Chad is an Elite Squatter. He’s quick about it. Take your time.

The cool thing is this applies to all disciplines: CrossFit, Powerlifting, Strongman, Weightlifting, Bodybuilding.

Try these tips, and add serious weight onto your lifts.


Works Cited:

1. Nuckols, Greg. "Squat Mechanics – The Red Pill." Strengtheory. N.p., 23 Feb. 2015. Web. 02 June 2015.
2. Smith, Chad W. "10 Steps to Great Squatting Technique." JTS Strength. N.p., 20 Aug. 2014. Web. 02 June 2015.
3. Smith, Chad W. "Squatting Specifics - What Technique Is Best for Your Sport?" JTS Strength. N.p., 22 Aug. 2014. Web. 02 June 2015.

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A Guide to Better Oblique Training: The Transverse Plane

Humans have the capacity to move freely and seamlessly through three different planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Many strength programs utilize several different exercises in the first two (sagittal and frontal) planes, but neglect the transverse plane altogether. In order to perform well across a broad range of tasks, we must prepare our bodies for movements in all three planes. The transverse plane employs the smaller, stabilizer muscles, rather than the big prime movers. It is is equally important (if not more important) to focus on the development of these stabilizer muscles as that of the bigger muscle groups.

Chill with the side raises and try some new exercises.

CrossFitters, bodybuilders, Strongmen weightlifters and powerlifters become tremendously strong in the sagittal and frontal planes as the result of their training, but movements like burpees or barbell curls will do virtually nothing to strengthen rotational movements. The obliques, and their synergists, work to laterally flex the spine. The prime action of the internal and external obliques, however, is spinal rotation. A thrower of any sort will have extremely powerful obliques (on one side, at least). An athlete who predominantly participates in one of the aforementioned sports should incorporate more exercises in the transverse plane into his routine.

Enter the transverse plane. Rotational movements are very common in everyday life and in sport. Anytime we stop short and turn around, or any time we have to stabilize ourselves on one side (e.g. single leg Romanian deadlift) we are moving in the transverse plane. For athletes who participate in sports like tennis, soccer, baseball or tennis, adequate training in the transverse plane is crucial in order to perform well and prevent injury.

A study in 2008 published in the Journal of Orthopaedic Sports Physical Therapy found that individuals who had decreased function in the muscles responsible for movement in the transverse plane experienced a greater strain on their achilles tendons while running.

Training in the transverse plane may also be beneficial in preventing ACL (anterior cruciate ligament) injuries. According to orthopedist Dr. Boden, "young women are two to eight times more likely than their male counterparts to injure [the ACL]." A study in 2003 attempted to find out why this is the case. Researchers carefully analyzed the gaits and knee angles 20 female recreational runners. They found that the female group's hip and knee mechanics in the transverse plane were vastly different from those of the male group. The necessary protocol, researchers concluded, was a training program to develop strength of the lower extremities, with particular focus on strengthening external rotation.

Image of the Functional Line from Thomas Myers's "Anatomy Trains"

While squats, deadlifts, and shoulder presses are all fabulous exercises for increasing strength, those will only get you so far. If you're serious about improving your athletic performance and you want to avoid injury (which I would imagine you do), then add some exercises in the transverse plane into your routine. So what type of exercise can you do in the transverse plane? Any single limb exercise will work wonders: single arm shoulder presses, single leg Romanian deadlifts, single leg squats, single arm push-ups, and so on. In all of these exercises, your stabilizer muscles are working hard to prevent you from rotating or falling over. Jumps in which the athlete much change direction in the air are also beneficial, as this directly mirrors the demands of many sports. Last, but not least, are the "chopping" movements. Get creative here! You can use cables to resemble chopping wood, or you can actually chop some wood! Use a sledgehammer and hit a tire or stand sideways and throw a medicine ball at a wall. All of these exercises will make your stabilizer muscles (your obliques, your gluteus medius, your piriformis, and so on) fire like crazy.

Now, you might be wondering what type of movements you can do in this plane. Here are some of my favorites:

1. Single leg Romanian deadlifts (preferably barefoot)
2. Turkish get-ups
3. Cable chop (upper to lower)
4. Cable chop (lower to upper)
5. Sledge hammer chops
6. Lateral medicine ball throws
7. Single arm overhead squats
8. Punches or kicks on a punching bag
9. Zig zag sprints
10. Single leg 180 degree jumps

A good training program is one that is all inclusive, and machines can only get you so far. If you utilize exercises in the transverse plane at least 1-2 times you week will you take your training to the next level and simultaneously prevent injury. Remember: just because you can't see a muscle in the mirror doesn't mean you don't need to activate it and strengthen it!



Works Cited:

1. Lafiandra, M., K.g Holt, R.c Wagenaar, and J.p Obusek. "Transverse Plane Kinetics during Treadmill Walking with and without a Load." Clinical Biomechanics 17.2 (2002): 116-22. Web.
2. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
3. Nyland, J. A., D. N. M. Caborn, R. Shapiro, and D. L. Johnson. "Fatigue after Eccentric Quadriceps Femoris Work Produces Earlier Gastrocnemius and Delayed Quadriceps Femoris Activation during Crossover Cutting among Normal Athletic Women." Knee Surgery, Sports Traumatology, Arthroscopy 5.3 (1997): 162-67. Web.
4. Shimokochi, Yohei, and Sandra J. Shultz. "Mechanisms of Noncontact Anterior Cruciate Ligament Injury." Journal of Athletic Training 43.4 (2008): 396-408. Web.

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"Neutral Neck:" How to Avoid Straining the Neck While Lifting

It's relatively common knowledge that during the big lifts, you should keep your back flat--some refer to this as a "neutral spine." Despite this, many people forget about the cervical part of the spine, or the neck.

Ideally, on a clean, snatch, deadlift or squat, the neck should stay in line with the rest of the spine. Once the weight gets heavy, however, one may start to compensate by hyperextending his neck as a lifeline. Instead of engaging larger muscles like the latissimus dorsi and the erector spinae, his cervical extensors are now taking the brunt of the work; compensatory patterns like these can lead to big problems over time.

Do not deadlift like this guy. 

To rectify this, I will have my clients find a spot about 3-4 inches in front of them. I will tell them to focus on this point throughout the entire lift. I will also place a PVC pipe behind their backs to help them find a more neutral position: this cue gives them tactile feedback of where their heads should rest.

Maintaining a neutral position of the head will allow you to properly engage your posterior chain while keeping your neck free from overexertion. Stop cheating yourself and find true strength. Movement efficiency is the key to longevity.

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Örnek Crossfit Antrenmanı | Crossfit Workout

Herkese Merhaba,

Bugün sizlerle son dönemde popülerliği gittikçe artan, tüm ünlülerin de furyasına katıldığı CrossFit'ten bahsetmek istiyorum. Öncelikle şuna cevap verelim, crossfit nedir?

 
CrossFit genel güç ve kondüsyon programıdır. CrossFit tanımlanmış 10 temel fiziksel özelliğin gelişimini hedefler. Bu özellikler, Kardiyovasküler dayanıklılık, iş yapabilme kapasitesi, güç, esneklik, patlayıcı kuvvet, hız, koordinasyon, çeviklik, denge, vücut kontrolü olarak sıralanır. CrossFit antrenmanları tek bir bölgeyi izole çalıştırmayı değil, birden fazla eklemin dahil olduğu ve bir çok ana kas grubunun harekete katıldığı fonksiyonel hareketlerle bütün vücudu dengeli çalıştırmayı hedefler.

Yani diyor ki, kas kütlesi kazanmak istiyorsan bize bulaşma, git classic body-building yap. Ama eğer, kondisyon, güç, estetiklik, atletiklik kazanmak istiyorsan her zaman bizimlesin.

1-2 ay antrenmanlarına katılmıştım, gerçekten yoğun ve yorucu. Uzun zamandırda takip ettiğim CrossFit sporcuları var. Afedersiniz ama ter kıçlarından akıyor. Ekipmanları farklı, spor salonları farklı. Kendilerine çok değişik bir dünya kurmuşlar. Benim için insanı bilgisayar başından kaldırıp harekett ettiren her spor güzeldir.

Farklılık arıyorsanız 1-2 ay denemenizi tavsiye ederim. Böylece fikir sahibi olursunuz. Bugün size siz denemeden önce 3 tane crossfit antrenmanı yazacağım. Benim de katıldığım, terden su olup göle aktığım antrenmanlar.

* CrossFit Örnek Antrenman 1;

5 barfiks + 10 Şınav + 15 Squat -> 30 dakika boyunca yapabildiğiniz kadar yapıyorsunuz. Nasıl mı? Şöyle, 5 barfiks çektiniz hemen 10 şınav çekiyorsunuz, hemen 15 squat yapıyorsunuz (hiç dinlenme yok). Bu rutini 30 dakika boyunca devam ettiriyorsunuz. 30 dakika içinde yaptığınız tekrar sayısını not ediyorsunuz ve crossfit arkadaşlarınızla kıyaslıyorsunuz.

* CrossFit Örnek Antrenman 2;

20 barfiks + 30 şınav + 40 mekik + 50 squat -> 5 tur. Nasıl mı? şöyle, 20 barfiks çektiniz sonra 30 şınav, sonra 40 mekik, 50 squat. Böylelikle 1 tur bitmiş oluyor. Bunu 5 kere tekrar ediyorsunuz. Antrenman sonunda 5 turu ne kadar sürede yaptığınızı not alıp arkadaşlarınızla kıyaslama yapıyorsunuz. En kısa sürede tamamlayan, daha iyi crossfitçi oluyor.

* CrossFit Örnek Antrenman 3 (En insafsızlarından);

1 km koşu + 100 barfiks + 200 şınav + 300 squat + 100 metre depar -> En kısa sürede tamamlayan bu oyunu kazanır. Buradaki püf nokta şu, 100 barfiks bitirmeden şınava geçemiyorsunuz (veya şınav bitmeden squat'a).


Hepinize kolay gelsin,

Survivor'a katılacaksanız mantıklı bir antrenman türü. Tavsiye ederim. 


Daha fazla CrossFit antrenmanı için benimle iletişime geçebilirsiniz.
 
Crossfit hakkında daha fazla bilgi almak için benimle iletişime geçebilirsiniz. Referans olabileceğim hocalar var.


Store'daki en iyi Fitness Uygulaması'nı indirin : BloodPump Fitness App

İyi çalışmalar,

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Fit Mommy - Lose the Baby Weight Recipe for Success

Good Morning Fit Mommies! =] I hope you guys had a great weekend. As soon as babies and kiddos enter your life it seems like life takes off at super speed and there's never enough time to get laundry done, get ready, pack the diaper bag AND eat! Here are a few of my favorite snacks for on-the-go that both you and the little ones will love. 

Mommy and Me Snacks: baked apple crisps, frozen Greek yogurt pops with agave nectar and Mommy's Trail Mix: whole-grain Cheerios, dried cranberries and sunflower seeds

PORTION CONRTOL - The Kid's Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)

Lose the Baby Weight Checklist

Start your morning with protein and Omega 3s - you've all heard it before, breakfast is the most important meal of the day! Don't skip breakfast - you're body will go into starvation mode and start saving the fat! Always get fueled up for the day ahead! 

Three snacks a day - never let hunger build! - Veggies and Fruit are AWESOME snacks. 

Maintain portion control for your dinner      

Good luck! YOU CAN DO THIS!! 

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No Equipment - CrossFit Work Out - 1 Week

Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.

Day1 
Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

 

Then:

10 Squats

10 Sit-ups

10 Pushups

3 Rounds

Day2

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then: 

10 rounds of

-10 burpees

-10 situps

Day 3
Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

Sprint 100 meters

Rest 1 minute

Repeat 10 times

Day 4: 

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then

100 Single Unders (Jump Rope)

50 Squats

5 rounds for time

Day 5

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then

5 Rounds

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Jump Squats

15m Broad Jump Burpees

20 Mountain Climbers

Day 6

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

Tabata Squats and Push-ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.

Day 7

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

5 Rounds for Time

- 3 vertical jumps

- 3 squats

- 3 long jumps

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5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1

Squat jumps: 10 reps

 Lunges: 10 reps, each side

 Dumbbell shoulder press: 10 reps

 Triceps dips: 10 reps

 Dumbbell biceps curls: 10 reps

 Woodchopper: 10 reps each side

Day 2

Forward and back leg swings: 10 reps each side

 Dumbbell straight-leg deadlift to row: 15 reps

 Turkish get-up with dumbbell: 10 reps

 Push-ups: 10 reps

 Stability ball back extension: 10-15 reps

 Split jump: 10 reps

 Reverse crunch: 10 reps

 Tuck crunch: 10-20 reps

Day 3 

Around the world lunges: 2 min

 Reverse flyes: 10 reps each arm

 Dumbbell triceps extension: 10 reps

 Hammer curl: 10 reps

 Stability ball crunch: 15 reps

 Side jackknife: 15 reps each side

 Plank: 1 min

 Toe touchers: 10 reps

Day 4

Dumbbell squats: 15 reps

 Standing Calf raises: 10 reps

 Dumbbell pull-overs on a bench: 10 reps

 Triceps Dumbbell kickbacks: 10 reps

 Dumbbell woodchops: 10 reps each side

 Crunches: 15 reps

 Back extension: 8 to 10 reps

Day 5

Simulated jump rope: 60 seconds

 Dumbbell deadlifts: 10 reps

 Dumbbell shoulder presses: 10 reps

 Dumbbell biceps curls: 10 reps

 Bench dips: 10 reps

 Dumbbell flyes on stability ball: 10 reps

 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

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No Equipment CrossFit Workout

Hi guys! If you're wondering why I've been M.I.A. for a while, I have a great reason! Baby Logan finally made her arrival and Troy and I have been catching up on some z's and busy ever since! Thanks for hangin in there with me!

I've been getting awesome feedback on the no equipment CrossFit workouts so I'm here to supply you with another! 

Enjoy! 

Jumping Jacks x250

Push-ups x50

Air Squats x75

Burpees x25

Vert Jumps x10 + 400 M Run

1/2 Mile Run + 50 Air Squats

Air Squats x100

Im already that proud mommy that wants to share photos of my little peanut! 

I can't wait so share the post pregnancy shape up plan I'm developing! Have a great weekend!! =]

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What is CrossFit?