Tuesday, March 12, 2013

David's make over week 10

Last week David lost 1 pound, so he is down to 196 lb, 23 lb in 10 weeks.
This week we are doing again a  high intensity interval training with kettle bells and body weight . Only 5 exercises -beside the 2 core exercise and the warm up- but 6 set and between 10-20 repetitions.
We  started with the regular foam rolling and warm up, back lying torso twist and modified leg raise, then we did the core exercises, ball roll outs and plank, then 6 sets from the following 5  exercises: double arm swings, double arm snatches, deep squats with over head press, assisted pull ups and ball hamstring curls. He started with 10 reps from each exercises then did 12,14,16,18 and 20.
 Right after the work out David has a vegan protein shake for dinner, to help his body to recover and  build muscle.


Ball roll outs 2X 12

Plank 2X1 min

Full body circuit: 6X 10-20 

Double arm swings /Double arm snatches/Front deep squats

Assisted pull ups

Ball hamstring curls

30 Push ups 


Stay tuned for next weeks workouts!!!


No comments:

Post a Comment