I focus on a different muscle group a day.
Monday: Chest (push)
Tuesday: Back (pull)
Wednesday: Rest or Plyos/cardio
(depending on how I’m feeling,
I’ve been thinking about adding in a 2nd rest day
to my weeks and this may be the day I choose!)
Thursday: Shoulders (push)
Friday: Bi’s & Tri’s (push & pull)
I alternate between “Push” & “Pull” days to give the other muscle groups a rest.
So I start my POWER-CIRCUIT work outs with stationary movements;
For example; Chest day started with 3 sets of bench press right into chest flies.
Then I move onto my TABATA intervals and do 20 seconds of work with 10 seconds of rest
for 12-20 minutes depending on the movements I choose!
An example would be:
6 rounds (minutes) of Burpees (20 seconds on- rest 10) then into
Hand Release Push-ups (20 seconds, 10 second rest)
Hand Release Push-Ups
(start on the ground, push your body up into a plank, go back down to the ground,
nice and controlled,
and then release your hands up and squeeze into your upper back.
Then place your hands back down on the floor and repeat the push up into a plank.)
then 6 rounds of Mountain Climbers & push-ups
(this was a killer chest work out!)
I always end with 3 rounds of Ab Work!
(I’ll be sharing these soon!)
I’m all sweaty and out of breath at the end,
So I feel like I get a GREAT work out.