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  #11  
Old 09-13-2012, 01:07 PM
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minexdy1013 minexdy1013 is offline
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Quote:
Originally Posted by scorpiogrrl View Post
hi Concetta, thank you ! Great to see you in the challenge too and especially great what you are doing for the food bank - that's a lovely idea !! man EVERYONE is doing that thermogenic workout, i feel a bit left out actually (kidding). does look a goodie
its a good one donna...
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  #12  
Old 09-13-2012, 01:09 PM
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minexdy1013 minexdy1013 is offline
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Nice Concetta...you don't look bad on the starting pics...but that's a testament to the TT workouts you've been doing over the years...the ability to sustain is quite obvious...and i say that as a compliment to you and your commitment to TT principles. But i do understand you wanting to buckle it down and get more accountable to yourself by joining. Way to go and wish you success my friend...

Andy
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  #13  
Old 09-14-2012, 12:46 PM
concetta27 concetta27 is offline
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Friday 9.14 Workout C Thermogenic-30 MRT
x Go through the circuit once.
1. Prisoner Squat 10 reps
2. Spiderman Climb 6 reps per side
3. Switch Lunge 6 reps per side
4. 1-Leg RDL 6 reps per side
5. WYI 8 reps per movement
1A) BB or DB Split Squat 30 seconds per side(20lbs)
1B) KB Shoulder Press with split stance and 3-second eccentric 30 seconds(8kg)
1C) DB RDL 30 seconds(35lbs)
1D) Stability Ball Jackknife 30 seconds
1E) DB CSR 30 seconds(30lbs)
Rest 45 seconds and repeat 1 more time.
2A) Low Box Jump 30 seconds
2B) Close-Stance Goblet Squat 30 seconds(20lbs)
2C) Close-Grip Pushup 30 seconds
2D) Switch Lunge 30 seconds
Rest 30 seconds and repeat as many times as possible until 30 minute workout is up.
5x
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  #14  
Old 09-14-2012, 02:12 PM
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RobB RobB is offline
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Looks good, (as usual) Concetta.......
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  #15  
Old 09-17-2012, 02:52 PM
concetta27 concetta27 is offline
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Monday 9.17 Workout A The Thermogenic-30 Gauntlet
Bodyweight Warm-up Circuit
x Go through the circuit once.
1. Prisoner Squat 10 reps
2. Spiderman Climb 6 reps per side
3. Switch Lunge 6 reps per side
4. 1-Leg RDL 6 reps per side
5. WYI 8 reps per movement
x Rest only where stated.
1A) DB Squat 30 seconds(25lbs/ea)
1B) DB Row 30 seconds per side(30lbs)
1C) DB Squat 30 seconds(25lbs/ea)
1D) Pushups 30 seconds
1E) DB Reverse Lunge 30 seconds per side(25lbs/ea)
1F) Pushups 30 seconds
x Rest 1 minute and repeat 1 more time.
2A) Burpee+push up 30 seconds
2B) Goblet Squat 30 seconds(25lb DB)
2C) Burpee+push up 30 seconds
x Rest 1 minute and repeat as many times as possible until the 30 minute workout is up
5x
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  #16  
Old 09-17-2012, 04:59 PM
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Quote:
Originally Posted by concetta27 View Post
Monday 9.17 Workout A The Thermogenic-30 Gauntlet
Bodyweight Warm-up Circuit
x Go through the circuit once.
1. Prisoner Squat 10 reps
2. Spiderman Climb 6 reps per side
3. Switch Lunge 6 reps per side
4. 1-Leg RDL 6 reps per side
5. WYI 8 reps per movement
x Rest only where stated.
1A) DB Squat 30 seconds(25lbs/ea)
1B) DB Row 30 seconds per side(30lbs)
1C) DB Squat 30 seconds(25lbs/ea)
1D) Pushups 30 seconds
1E) DB Reverse Lunge 30 seconds per side(25lbs/ea)
1F) Pushups 30 seconds
x Rest 1 minute and repeat 1 more time.
2A) Burpee+push up 30 seconds
2B) Goblet Squat 30 seconds(25lb DB)
2C) Burpee+push up 30 seconds
x Rest 1 minute and repeat as many times as possible until the 30 minute workout is up
5x
Thanks for stopping by concetta! I think this workout is the toughest of the three. Do you think so?
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  #17  
Old 09-18-2012, 02:56 PM
concetta27 concetta27 is offline
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Tuesday 9.18 Off day
Warm up
1. Prisoner Squat 10 reps
2. Spiderman Climb 6 reps per side
3. Switch Lunge 6 reps per side
4. 1-Leg RDL 6 reps per side
5. WYI 8 reps per movement
3x
Tabata
Plank/side plank
Ropes-2x

Last edited by concetta27 : 09-18-2012 at 02:57 PM. Reason: finish post
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  #18  
Old 09-19-2012, 08:31 AM
concetta27 concetta27 is offline
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Wednesday 9.19 Workout B Thermogenic-30 Upper Body Density (UBD-30)
x Go through the circuit once.
1. Prisoner Squat 10 reps
2. Spiderman Climb 6 reps per side
3. Switch Lunge 6 reps per side
4. 1-Leg RDL 6 reps per side
5. WYI 8 reps per movement
1A) Chin-up 30 seconds, as many reps as possible-used red band for assistance
1B) DB Chest Press 30 seconds(35lbs)
1C) DB Chest-Supported Row (CSR) 30 seconds(35lbs)
1D) Goblet Bulgarian Split Squat 30 seconds per side(25lbs)
1E) Mountain Climber 30 seconds-dropped the sprint part
1F) Stability Ball Rollout (3-second eccentric) 30 seconds
Rest 30 seconds and repeat 1 more time.
2A) Total Body Extension 40 seconds
2B) KB Swing 40 seconds(20kg)
2C) X-Body Mountain Climber 40 seconds
Rest 40 seconds and repeat as many times as possible until 30 minute workout is up.
4x
Knee felt better during the later KB swings. I was holding back a bit, but when I powered through the discomfort disappeared. That made me happy.
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  #19  
Old 09-19-2012, 09:48 AM
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Way da go Conecetta!! Your workouts always rock. I am def doing this one next time, I have 2 more weeks of metabolic finishers then onto Thermogenic, but need to find substitute for chin ups as am training at home and don't have anywhere to do them.

Keep up the fab work

Cheers for now Katie
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  #20  
Old 09-19-2012, 01:55 PM
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Mike Whitfield Mike Whitfield is offline
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Hey Katie, you could sub chinups for DB rows or strap/band rows.

Mike
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