Showing posts with label alexa jean brown. Show all posts
Showing posts with label alexa jean brown. Show all posts

Friday, July 26, 2013

CrossFit Workout - No Equipment Needed



Workout 1

Jumping Jacks – 45 seconds – 15 second rest

Jump Squat – 45 seconds – 15 second rest

Burpees – 45 seconds – 15 second rest

Mountain Climbers – 45 seconds – 15 second rest

Workout 2

Squat – 50

Barbell Walking Lunge – 40

Mountain Climbers – 30

Bench Jump – 20

Burpees - 10

 

 

Friday, July 19, 2013

HIIT 100s - Legs, Triceps, Calves





In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves
Exercise
Weight
Sets/Reps
Rest
Squat
50% 10RM
10/10
60s
Squat




10RM
3 / Failure
60s
Leg Press
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Leg Curl
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
60s
Triceps Pressdown
10RM
3 / Failure
60s
Lying Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
60s
Standing Calf Raise
10RM
3 / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettleball
10/10
60s





Monday, July 1, 2013