21-18-15-12-9-6-3 reps for time of:
Back extensions (supermans)
Butterfly sit-ups
Weighted Squat (weights on the shoulders)
Post time to comments and then practice handstands for 10 minutes, focusing on controlled descents.
*new tip: when doing supermans, instead of just lifting extended legs off the ground, curl your heals back towards your butt as you are lifting for a rounder booty! 🙂
16:30; 50# squats
10:33 60 lbs
Handstand against wall.
10:00 is a long time for me. I was holding standup against wall then descending and back up. My poor wrists lasted 8 minutes.
I love the practice!!
10:12 20lbs
12:01
45# front squats (I only have a bar…no dumbbells)
No time for handstands 🙁
Tried handstands using wall. My first time using wall. Body was straight but on an angle. Only could last a few seconds at a time. Only did 2min but it's a starting point!
10:59
Used 40lb sandbag for squats
Haven't really done handstands in a VERY long time, so I worked for about 4 minutes on just getting up and holding it by the wall
10:45
Thanks for the tip, could always use help with the booty!
11:44
12:42
35#- went lighter & slower- lower back has been giving me problems
Arms crossed on bsu
Held longest handstand for 15-20 sec- against wall. (Spent about 4 min on practice)
I love the idea of throwing some practice time in- we all mean too but if its written we're more likely to do it 🙂
14:50
11:09
40 lb squats
13:22
Arms crossed bsu
No weights on squats today.
10:11
15:05
20# squat
Hiit mamas northglenn
Shawntae 45# v sit-ups and "apple bottoms" extensions 13:54
Lauren 45# ab extensions 16:45
Ann
Courtney 45# extensions on chair
11:18
30#
Then I did 4 rounds of 15# arm curls and 4 rounds of 30 5lb punches/arm extensions
12:50 as rx'ed with 27 # weights. And ouch on the photo. I guess my lifestyle is being lazy and eating too much!
12:50 as rx'ed with 27 # weights. And ouch on the photo. I guess my lifestyle is being lazy and eating too much!
Taught body pump them 8:56 45# squats. Then RPM
Ran 4.5 miles
9:40
40lbs (held bar overhead on squats)
10 minutes of hand stand work.
7 minutes of handstands without a wall (I could hold for about 5-8 seconds) then 3 x 1 minute hold against wall.
10:20
50# squats
I did the deadlift/situp workout Sunday and am STILL sore as HELL! What the heck? Those back extensions about killed me.
I could barely walk all weekend from the workout! Good feeling to know its working, but OUCH!
13:24
30# squats
Very weak on arms but still tried hand stands.
30 burpees
10:17
20# squat
15:35
30# squats
I LOVED the descending numbers! Much easier for me to push through the end to do 3, rather than 90. Ha ha!
14:12
22 lbs bar front squats
2 mins. hanstand practice
11:44 w/ 16 lb squats. Sounds weak but it's the heaviest weight I have at the moment. 🙂
9:34 40 lb squats.
hand stands were against the wall. Scary at first (knee rehabbing)But I did it and its felt fun (like a kid again)
10:58 10#
10:35. 30#
11:36. 45# bar across shoulders for weighted squats. Liked the new way to do supermans, could really feel it!
11:36. 45# bar across shoulders for weighted squats. Liked the new way to do supermans, could really feel it!
10:05, 40lbs… handstands against wall, need way more practice!!!
10:43, 20lb squats.
10:53, 20# squats.
Still pretty sore from yesterday's run!
8:21 #20
9:48 15 lb squats…attempted handstands…did headstands!
Ran 4
13:21(60lb below parallel squats)
Pulled something back of knee…..hope its just a little tweak!
10:29
Back extension with heels curled up (I can really feel the difference), 60# squats.
On wall for handstands. Did 10 min, went up 8 times, goal was 10 but wrists were killing me. Held each one maybe 20-30 seconds. Love adding some strength training to the routine!
16:17
44# squats
I did my 10 minutes of handstand work. I did it! I'm so hesitant, but got a few good ones.
21:13
60 lb butt to floor squats
Squats slowed me down a lot.
11:29 40# squats
12:34 as rx'd, 40 pound's.
Handstands are so hard on my head!!
9:34
30# Bar
Chickened out of the Hand Stands!
9:05 20#
10:43
#40
12:34
No weight on squats. I pulled Something in my butt yesterday.
Worked on head stands. Was kind of fun, haven't done that since I was a kid.
9:14 used band w squats
husband did it w me again
Ran 1.5 miles then walked .5
13:51
45 lb squats to below parallel
20 burpees
Ran .2 then walked .5
9:47 followed by 10 minutes of handstands. My four year old was making me look bad.
14:04
45lb squats
12:31
105lb for 57 of them
60lb for the rest (27, 1/2 of the first 3 rounds)
9 min (looked at phone, w/o timer)
Subbed:
Supermans on all fours
Pelvic tilts for bsu
Weightless squats
Added 20 min walk- carrying baby on back.
12:16
30# squats
10 min interval run instead if hand stands (I'm a big chicken)
Ran 3 miles
9:24
40 # Squats, worked on squatting deeper with butt nearly to the floor.
First day back, after illness, baby being sick, and shoulder injury.
ran 2miles (after week off hard to me motivated)
9:45 only 40 lbs on squats.
Hopefully, no shoulder pain tomorrow.
Let's hope I don't forget to post later times…
Around 7 minutes. Did not have time for handstands.
15# med. ball for weight
12:05
Planks, 0# squats. Supermans surprisingly most difficult exercise for me. Squats getting much easier.
10:40 40lb squats
Medina sisters:
20lb weighted squat
13:51
We are both noticing a difference in our strength and endurance! Love these work outs!
13:00 no weights, butt to floor squats
Pat 8:50 #25db on shoulders
Maria – 9:30 #20db on shoulders
7:42