Fitness, Uncategorized

Triple Threat – Day 2 (Conditioning)

Yesterday I talked about the new workout program I’ve started (Triple Threat), and gave you an overview of the first workout. I did the workout right after I published that post, and let me tell you it was amazing! I felt it in all the right ways, and I’m sore today like I haven’t been for awhile. For the last couple of months, my workouts have been mostly made up of basic lifts like the squat, deadlift, and shoulder press, so I was expecting some of the exercises to be a little tougher because I had to do them for higher reps than I’m used to, but I held up better than I thought and it went really well. I think the Single Leg Deadlifts were the hardest for me. About halfway through one of the sets I was really glad I had my foam roller because my hamstrings started cramping too much. After I rolled them out for a minute I was able to go right back into it and finish my reps with good form.

Today I’m on schedule to do the second workout, which is focused on conditioning. As some of you may know, I much prefer strength training over cardio/conditioning work, so honestly I’m not really looking forward to this workout. But I am excited to see how well my endurance holds up. I think I will be able to manage alright, it’s incredible how much strength training also benefits your cardiovascular system – not just your muscles. I remember when I first replaced cardio with lifting, I was amazed at how well it actually improved my endurance. Those of you who are avid lifters understand that lifting heavy gets your heart rate and breathing up like nothing else, so I guess it’s no wonder it improves your metabolism so much. So I should be able to make it through this conditioning workout without dying, but I’m going to be glad once it’s over.

Tomorrow is a rest day, so I’m going to do my best to work hard enough today to earn it.

 

endure.jpg

 

DAY 2 – CONDITIONING

 

Circuit 1: Rest 30 seconds between rounds, and 90 seconds before next circuit. 

Burpee Tuck Jump – 30 seconds on, 10 seconds rest

Kettlebell Swing – 60 seconds on, 20 seconds rest

Wall Sprawl to Box Jump – Perform 10 reps of one movement before switching to the other, 90 seconds on, 30 seconds rest

 

Woman exercise with kettle bell - Crossfit workout

 

Circuit 2: Rest 30 seconds between rounds, and 90 seconds before next circuit.

Jump Lunge – 30 seconds on, 10 seconds rest

Wall Mountain Climber – 60 seconds on, 20 seconds rest

Goblet Squat to V-Up – Perform 10 reps of one movement before switching to the other, 90 seconds on, 30 seconds rest

 

Circuit 3: Rest 30 seconds between rounds, and 90 seconds before next circuit. 

Broad Jump – 30 seconds on, 10 seconds rest

Kettlebell Sumo Deadlift High Pull – 60 seconds on, 20 seconds rest

Reverse Burpee to Pushup – Perform 10 reps of one movement before switching to the other, 90 seconds on, 30 seconds rest

4 thoughts on “Triple Threat – Day 2 (Conditioning)”

  1. Hey!
    I like some of these exercises already for the conditioning part, especially the kettlebell swings (I learned these in my exercise science class during college) and then again in CrossFit, when I participated. My gym doesn’t have kettlebells, so I use dumbbells instead (which works the same in my opinion) and gets the job done.
    Some of the exercises, I have either never done or heard of (unless it is a different name for an exercise I have done). The combos seem like a great deal of work, lots and lots of continuous movement.

    Shay-lon

    Liked by 1 person

    1. Hi! Kettlebell swings are awesome. I didn’t have real kettlebells for a long time so I used dumbbells also, and I agree, they seem to work the same, it’s just a little more awkward to hold them.
      And I hadn’t heard of some of the exercises either (like wall sprawls), so that’s fun because it’s been awhile since I’ve found a new exercise to try. Yes – the combos were brutal, I was dead by the end lol but it was great 🙂

      Liked by 1 person

      1. Oh wow! you were dead and came back to life! that is amazing. jk! lol
        Yes, I have never heard of wall sprawls either. I find that new exercises are a good thing because we can introduce them to clients, we can use them to add variety and sometimes they are good if we don’t have certain equipment.

        Liked by 1 person

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