Name: Playbook - Jill Griffiths - MAY/TUES - Endurance, Chest, Tri's & Grip
Uploaded: 2024-05-02T15:06:43.641Z
Duration: 70 min
Description: MAY/TUES - Endurance, Chest, Tri's & Grip

Karl Rasmussen

Endurance TUESDAY!

I increased your intervals to 12 rounds this month.  Remember to do this in a way that fits your fitness level and goals.  There are tons of options!  Do it on your road run, or trail run, our bike ride.  Do a jog then a walk.  Make it fit YOU.  Split the workout up however, you need to.  Running in the morning, weight session at night etc. 

Have a great workout,

Your Trainer Jill

Give the treadmill a good incline and walk for your warm up

Treadmill incline walk

Purpose of this workout is to get anaerobic and build your power. 

Start with a 1 minute comfortable pace. 
Do a 30 sprint with cardio of choice. (Choose activity you want to improve in)
Do a 1 minute comfortable pace. (Heart rate should drop quickly here, so slow down enough for it to do so)

Repeat workout for 10 rounds with the goal to push the sprint intensity as hard as you can, and to recover as quickly as possible on the 1 minute in between.

Comfortable pace cardio of choice

These sprints are meant to be your high intensity movement.

Sprints can be done on cardio machine of choice or outside running or on your bike.

Sprints or HIGH INTENSITY

Endurance building

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell bench press

Lay down on bench holding DB’s.

Complete one fly with one arm. 
Then do the other side.

Alternating DB Bench flys

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

If space is limited to back and forth as shown. 
If you have a lot of space, utilize what you have. 
If you don’t have any space do a plank.

Bear crawl

Chest workout

Start with arms extended and shoulders down and away from the ears.

As you lower down hinge at the elbow trying to keep chest up. 

Push throw the hands and straighten back up

Dips (modification shown)

Lay down on bench.

With DB’s in each hand, hinge at the elbow as you lower your hands down to right above your forehead. 

Straighten your arms all the way as you finish the rep.

DB skull crusher on bench

Start in lunge position holding a plate above your head.
As you lower down into a lunge, do a tricep extension at the same time. 
As you straighten your leg, extend your arms straight too.

Plate lunge with tricep extension - flat

Tricep workout - challenge yourself!

Info on grip switches:

As you switch, count 1,1, 2,2 (each hand moves 10 times) 

*for a modification you can do it standing! Keep you hands as heavy as possible and challenge yourself, but standing or doing it on your tippy toes will help you as you get stronger. 

Info on the hang:
Hang in a scap retract position.
Bring your knees up for an added challenge.

*for modification do it standing or on your tippy toes. Challenge the weight in your hands as much as possible.

10 grip switches + 10 second hang

MAY/TUES - Endurance, Chest, Tri's & Grip

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Nida

Jan/Monday’s Chest/tri’s

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

MAY/TUES - Endurance, Chest, Tri's & Grip

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