GROUP WARMUP
2 sets -
5 Overhead plate stretch
5 Tempo push ups
:20 frog stretch
5 Goblet squats
McGill big 3
CHEST, BICEP, GLUTE & LEG WORK
Circuit 1:
3 sets -
8 Alternating glute bridge kettlebell bench press
21s Tall kneeing barbell bicep curl
Circuit 2:
3 sets -
10 Close grip dumbbell floor press
12 Standing dumbbell bicep curls
Circuit 3:
3 sets -
10 Barbell hip thrust
8 each side split squats body weight
6 Dumbbell stiff legged deadlift
3 each side kettlebell rack tall kneeling to standing https://www.youtube.com/watch?v=gzNHWAOVcH0
MIDLINE
3 sets of:
10 Lying leg raises https://www.youtube.com/watch?v=2OGEw-xykFA
10 Curl ups https://www.youtube.com/watch?v=GAYeGHQ_oyE
Food for Thought Friday - Cheat Days, Letting Loose on the Weekend
On the topic of cheat days, I have several opinions.
First, I'm not a fan of the word " cheat," as it connotes that you are doing something wrong. Enjoying an indulgence once in a while is fine - you aren't doing something bad and it will work in a healthy, balanced diet in moderation.
Second, an entire cheat day or weekend, which many people do, can keep you from reaching your goals. Let's say you have weight to lose, so you're eating in a 500-calorie per day deficit during the week and then you go bananas on the weekend (drinking carries a ton of calories). Consider this:
Monday: -500 cals
Tuesday: -500 cals
Wednesday: -500 cals
Thursday: -500 cals
Friday: -500 cals
Saturday: (cheat day) +1500 cals
Sunday: +1000 cals
If you take the average of the week, you're back at zero. You worked hard during the weekdays, and then the "cheat days" totally erased the work you did. So, it's a better option to work in indulgences a few days a week, adjusting your calories elsewhere, to get you to your goal.
Truth be told, I like a few cocktails on a Saturday. So, I adjust my fat intake that day (and possibly the next) to make up for the empty calories I will be consuming. The rest of the week, I eat really well and I am able to stay at my target weight range.
