So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)
Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!
Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.
The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB
Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg
6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
Stretch & foam roller