Fitness, Uncategorized, workouts

My Strength Improvements – Day 21 (Hybrid)

I’ve gotten stronger! I just finished the workout for Day 19 of Triple Threat (I was supposed to do it Saturday but didn’t get the chance), and it went better than I could have hoped. As you know, I love strength training, so I was especially motivated to give this workout my all, and it really paid off. I was able to use 220# for the deadlifts, which is just 15 lbs shy of my most recent 235# 1RM. The workout said to use 90% of your 1RM, and 220# was very manageable, which probably means my 1RM has gone up. I also used 60# (two 30# dumbbells) for 4 sets of 8 jump squats (in place of hack squats), which felt really good. I know that isn’t terribly heavy, but there was a day where I could barely manage holding two 20# dumbbells on my shoulders for sets of regular squats, so it was great to be able to manage two 30# dumbbells without a problem – and for jump squats no less! Weighted jump squats seem to work well for me in place of barbell squats sometimes, since I don’t have a squat rack.

I’m planning on doing another PR day soon since I seem to have made some strength gains. It’s days like this that motivate me to finish out a workout program and keep setting goals for myself 🙂 Hopefully it motivates you as well. What are your fitness goals for the next month or year? I would love to hear about it in the comments.

(Note: If you are a beginner and feel like your goals are insignificant, please don’t be ashamed. We were all beginners at one point. If you are committed to your fitness, that fact alone is exciting enough, no matter how good you are. You are your own competition. Try not to compare yourself to others – it’s just as exciting when a woman gets her first pull-up as when an advanced athlete reaches her goal of 20 pull-ups. We’re all at different fitness levels, and each step should be celebrated. If you still feel bad, please check out my post on 5 Ways to Overcome Your Fears as a Beginner.)




Today is Day 21 of the Triple Threat program. I’m going to try to do it this afternoon, even though I’ve already done one workout today. It’s a hybrid workout and not too leg-intensive, so I should be able to put in a good amount of effort. If I can’t do it today, I will just have to do it on my next rest day.

I’m very glad push presses are part of this workout. I haven’t done them for awhile and they are one of my favorite upper body strength exercises. The circuit of jump rope, squats, and pushups at the end will be killer.




Push Press – 4 sets of 6 reps

Dumbbell Walking Lunge – 3 sets of 10-12 reps per leg


Running – 800m on elliptical


Circuit: 3 rounds, rest 1 minute between rounds.


Rope Jumping – 100 reps

Air Squat – 50 reps

Pushups – 25 reps



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