Arnold's 1% Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (5 Circuits)
early morning
Heavy Bag:
0:03:00
0:03:00
0:03:00
part of circuit
Dumbbell Bicep Curl:
10 kg x 12 reps
10 kg x 12 reps
10 kg x 12 reps
part of circuit
Body Weight Squat:
20 reps
20 reps
20 reps
part of circuit
Cycling (stationary):
0:03:00 || 1.7 km || 145 BPM || 50 %
0:03:00 || 1.6 km || 153 BPM || 50 %
0:03:00 || 1.6 km || 159 BPM || 50 %
part of circuit
Push-Up:
20 reps
20 reps
20 reps
20 reps
20 reps
part of circuit
Hula Hooping:
0:03:00 || Intense!
0:03:00 || Intense!
0:03:00 || Intense!
part of circuit
Ladder Drills:
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
0:03:00 || The Gods Hate Me!
part of circuit - circuit completed at home while waiting for washing machine to finish cycle, completed gym workout in morning but will post tonight so it counts for challenge
Football (US Soccer):
0:30:00 || drills
Bench Dip (Seated Dip):
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
20 reps || weighted || 30 kg
weighted with a washing basket with some plates in it, hands on sofa, feet on coffee table
, got to get my points up for the day and break up the monotony of washing day lol
Crunch:
20 reps
20 reps
20 reps
20 reps
20 reps
Barbell Bench Press:
20 kg x 20 reps
20 kg x 20 reps
20 kg x 20 reps
50 kg x 10 reps
50 kg x 10 reps
75 kg x 6 reps
75 kg x 6 reps
75 kg x 6 reps
80 kg x 1 reps
100 kg x 1 reps
115 kg x 1 reps
75 kg x 6 reps
75 kg x 6 reps
Arnold's 1% Circuit (Terrible Ten):
35 kg (3 Circuits)
Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of.
Romanian Deadlift:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
Overhead Barbell Squat:
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Barbell Squat:
20 kg x 10 reps
60 kg x 10 reps
100 kg x 10 reps
140 kg x 1 reps
Barbell Deadlift:
60 kg x 10 reps
100 kg x 3 reps
140 kg x 1 reps
Machine Chest Press:
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps