Strength Protocol & Totals Programs ~ Days 20 to 25

Strength Protocol Program

Day 20: abs ~ Level 3/5 sets — not a hard day, but my tailbone wasn’t happy with me by the end of this workout.

Day 21: shoulders, chest & triceps ~ Level 3/5 sets — holy soooooo many push-ups today between this workout and one of my challenges!

Day 22: back & biceps ~ Level 3/5 sets — not a terribly difficult day, but hard on the wrists.

Day 23: legs ~ Level 3/5 sets — I chose to do full pistol squats for the first three of the five sets on the first exercise and not the half pistol required. My legs couldn’t do two more sets at full movement. Today wasn’t hard overall, but it certainly worked more than it felt like it did. The DOMS in my inner thighs was surprising!

Day 24: abs ~ Level 3/5 sets — quick and easy!

Day 25: shoulders, chest & triceps ~ Level 3/5 sets — Tough! The sliding push-ups right at the start were incredibly difficult and I had to do them slower than I would have liked. The rest of the exercises were hard, but managed to get it all donw. The last two sets of cross triceps extensions were not easy!


Totals Program

Day 20 ~ 50 flutter kicks (1 set) + 50 leg raises (1 set) + 50 cross reach sit-ups (1 set) + 50 dead bug (1 set)

Day 21 ~ 80 squats + 80 lunges (1 set) + 80 side kicks (1 set) + 80 side leg raises (1 set)

Day 22 ~ 80 basic burpee w/jump [no push-up] (20/20/20/20) — this program went from relaxed to sweat-your-face-off real quick with this day!

Day 23 ~ 70 push-ups (46/24) + 100 punches (1 set) + 70 shoulder taps (35/35) + 40 reverse angels (1 set)

Day 24 ~ 120 sit-ups (1 set) + 120 sitting twists (1 set)

Day 25 ~ 80 lunges (1 set) + 80 side leg raises (1 set) + 80 squats (40 basic/40 plie) + 40 jump squats (1 set)

Advertisements

Share a comment or thoughts ~

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s