Not only is it Friday (TGIF!), it is April Fool's Day. While this work out is no joke, you'd have to be a fool not to love it!
WOD
Triset Seated dumbbell hanging cleans with Fat Gripz, Reverse hyperextensions and Decline leg raises to overhead position
5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each
April 1, 2011
March 31, 2011
Work Out of the (Thurs) Day
If you weren't in love with today's Daily Challenge on the Infinite Iron website, feel free to substitute this in its place. You do check in daily to see what the Daily Challenge is, don't you?
WOD
Triset Flat dumbbell bench press, BOSU pushups and Modified reaching crunches
Pyramid the weight up on the presses, 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each
WOD
Triset Flat dumbbell bench press, BOSU pushups and Modified reaching crunches
Pyramid the weight up on the presses, 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each
Almond Mousse
Mousse you say? Well, it is closer to a mousse than anything else... It is quite yummy, but I don't know that I'd try to serve it up as the dessert for a birthday celebration. This is really more of an Infinite Iron approved sweet snack to stand in place of a calorie laden dessert than anything else. And, like most other recipes you will find with Infinite Iron's name on it, there are plenty of substitutions you can make to keep the recipe fresh. The grocery store has many different types of extracts that you may try in its place, and fresh fruit or other toppings would also be a nice substitution.
Enjoy!
Almond Mousse
Adapted from a client's recipe
1/2 cup fat-free ricotta cheese
1/4 cup slivered almonds
1 tsp agave syrup or honey
1/2 tsp almond extract
Mix ricotta cheese, syrup/honey and extract in a bowl until smooth. Fold in slivered almonds.
Serves 1
Enjoy!
Almond Mousse
Adapted from a client's recipe
1/2 cup fat-free ricotta cheese
1/4 cup slivered almonds
1 tsp agave syrup or honey
1/2 tsp almond extract
Mix ricotta cheese, syrup/honey and extract in a bowl until smooth. Fold in slivered almonds.
Serves 1
March 30, 2011
Work Out of the (Wednes) Day
Take a peek at what your trainers were up to today...
WOD
Triset Assisted pull-ups, Seated dumbbell bent-over reverse flys and Russian twists
5 sets of 20 reps each, 10 on the flys
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each
WOD
Triset Assisted pull-ups, Seated dumbbell bent-over reverse flys and Russian twists
5 sets of 20 reps each, 10 on the flys
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each
March 29, 2011
Work Out of the (Tues) Day
We hope our readers enjoy checking out our work outs as much as we enjoy doing them!
WOD
Triset Seated barbell shoulder presses, Seated dumbbell up-right rows and Decline sit-ups with 25lb. medicine ball
Pyramid the weight up on the presses, 5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each...upping it a bit
WOD
Triset Seated barbell shoulder presses, Seated dumbbell up-right rows and Decline sit-ups with 25lb. medicine ball
Pyramid the weight up on the presses, 5 sets of 10 reps each
Rest as needed but as little as possible
Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each...upping it a bit
March 28, 2011
Work Out of the (Mon) Day
First things first, legs! Legs are kicking off the week (ha-ha).
WOD
Triset Dumbbell front squats, Power rim-jumps and Decline knee raises
5 sets of 10 reps each, 20 on the raises
Rest as needed but as little as possible
For those still restricted to one leg...
the squats are box-style from a low seated position and the jumps are...one-legged
WOD
Triset Dumbbell front squats, Power rim-jumps and Decline knee raises
5 sets of 10 reps each, 20 on the raises
Rest as needed but as little as possible
For those still restricted to one leg...
the squats are box-style from a low seated position and the jumps are...one-legged
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