I am all out of order posting these, but that’s okay! This is workout A of Stage 3. I just started it on Thursday, but still hadn’t posted the wrap up of stage 2 and I talked about stage B on Saturday. Make sense? No? It doesn’t matter. This is the other workout for stage 3. I can’t believe I am on the third stage of this, but I started in mid February!
Workout A
| Exercise | Set/rep/weight Week 1 |
| Plank on stability ball | 3 sets of 60 second holds |
| Ball crunches | 3 sets of 10 |
| Deadlift (my old friend!) | 3 sets of 6 at 65# |
| Military Press | 3 sets of 6 with 20# DBs |
| Forward and back step over | 3 sets of 15 each leg with bodyweight |
| Incline dumbbell chest press | 3 sets of 15 with 15# DBs |
| Bridge on stability ball | 3 sets of 15 |
| Single point Dumbbell Row | 3 sets of 15 with 15# DB |
Again, I had to modify a couple of these. This phase included the Russian twist again, which I don’t do because of my back, so I subbed in the ball crunches. Let me tell you – doing a plank with your forearms on a stability ball is killer!
The forward and back step over is pretty challenging. Basically, you have one leg on a step and then have one leg on the ground behind you. Bring your leg up and over the step going into a forward lunge on the other side. Then take the same leg back over. Lots of balance required. Here is a video link to show what it looks like. I can’t embed this for some reason.
The bridge on the stability ball was supposed to be single leg, but I just couldn’t do it. It hurt, so I went back to double leg and did the required number. I take my hat off to anyone who can do them single leg.
I could do the single point dumbbell row, though. It’s great balance practice. I decided to see if I could take a picture while doing it 😀
I didn’t do the actual row while taking the picture, but this was a challenge in itself LOL! Good thing no one else was in the room with me.
To top it all off – The Finisher (said in sinister voice) for this one is a burpee/squat pyramid, which is about as fun as it sounds. You do this:
- 1 squat/3 burpees
- 2 squats/6 burpees
- 3 squats/9 burpees
- 4 squats/12 burpees
- 3 squats/9 burpees
- 2 squats/6 burpees
- 1 squat/3 burpees
If I wasn’t tired after the lifting part (which I was), that burpee set toasted my legs. Not sure which finisher I like the least, the leg matrix or the burpee pyramid. 🙄
I admire anyone who will do burpees without a trainer standing nearby, MAKING them do it.
Well, I guess following a program is like having a trainer make you do it LOL!
I love that finisher – burpees are high on my list of things to make a great workout!!!
I wouldn’t be doing burpees unless I had to LOL! I actually think I need a better bra – a burpee bra 😀
Considering how much I wobble (still!) doing the single leg deadlift, I don’t think my chances are good for the dumbbell row. 🙂 I like doing planks and mountain climbers on the stability ball, but I’ve been doing them on the bosu lately.
Do you ever do any other exercises from the ball? I don’t do them often, but it really does add another dimension to it.
I do single arm chest presses on the ball, another good balance and core exercise.
I’ve done regular chest presses from the ball, but single-arm would be even better. I might do that one today! 🙂 Another good one is lat pull-downs.
Now I get the post on FB the other night 🙂 As said there I hate burpees and I don’t do them. Don’t think it will make a difference in the end if I skip this 🙂
Challenging workout my friend but you can do this.
It is challenging, but that is what I am looking for 😀
You are rocking it Lori!!!!!
Thanks Jody!
I can’t tackle full burpees at this point – maybe one or two but not a whole set. I also can’t imagine 3 60 second planks on a stability ball. Ouch, ouch!
Yeah, that plank certainly made itself known in my core muscles the next day!
Those planks on a stability ball definitely sound challenging! I will have to try that next time I’m in the gym…
I thought time went slow doing a regular plank. It goes even slower on the ball LOL!
Great Job! In crossfit last week we did 150 burpees for time….OUCH!!! Burpees, while a pain, are good for you and so are squats. I really like your workouts. Dying to know more about Casa De Radiance.
You mean the new house? There is nothing but waiting going on for that still. Some day…