TT4Abs Days 4-5 (Jan 21/22nd)

TT4Abs Days Four and Five (1/21 and 1/22)

Thursday was Lightning Intervals day at the gym, so it went like this...

5 (1 minute) jump rope intervals w/30 second rests

Mini warmup circuit:
(10) pushups
(6/side) mountain climbers
(10) prisoner squats
(10) stick ups
repeat for two sets

LIT's:
7.5 @ 5 degree incline (60 seconds) x 3
8.0 @ 5 degree x 6
8.5 @ 3 degree x 5
1 Minute active rests @ 3.5 mph no incline

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Today (Friday 1/22) Day 5 – Workout C

• Warm-up Circuit
* Prisoner Squats (12)
* Pushups (10)
* X-Mountain Climbers (6/side)
* Stability Ball Leg Curls (10)

Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1) 40lb DBs
• No Rest (calls for 30 seconds rest)
1B) DB Incline Press – 8 reps (2-0-1) 70lb DBs
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) DB Row with Stability Ball (subbed leaning single arm rows) – 15 reps/side (1-0-1) 30lb DB
• No rest.
2B) DB 1-Arm Squat & Press – 15 reps/arm...calls for 12 reps per arm (2-0-1) 25lb DB
• Repeat for two Supersets. Rest 1 minute and move to Superset #3. Recommended to do each exercise only once.

Superset #3
3A) Decline Close Grip Pushup – 15 reps (2-2-1) Recommended 12 reps
• No rest
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1) 40lb, 35lb, 35lb
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ab Circuit
A) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Twisting Jackknife (hands on floor) - 10 reps
C) X-Body Mountain Climber – 15 reps per side (1-0-1)
D) Stability Ball Rollouts - 25 reps
• Rest 1 minute and repeat 2 more times for a total of 3 supersets. Today I did just two circuits and then ran 1.5 miles.