Workin’ Hard Wednesday

Everyone has their own different workout plans throughout the week, and mine involves a heavy Wednesday morning session.  Also, as I mentioned before, I create a routine based on my favorite TV show of all time: Survivor!

survivor-koah-rong

So, even if you won’t join me in watching tonight’s new episode, you can still benefit from the exercises.

  1. 3 burpees/pushup burpees
    • 16 backwards leg raise squats with bicep curls
    • 16 oblique twists with barbell
  2. 3 burpees/pushup burpees
    • 16 one-legged pushups (8 on each leg)
    • 16 kayak twists w/ 20lbs weight
  3. 3 burpees/pushup burpees
    • 16 shoulder press lunges, alternating legs
    • 16 roll-up V-up
  4. 3 burpees/pushup burpees
    • 16 tippy-toe squats
    • 16 thrusters
  5. 3 burpees/pushup burpees
    • 16 lateral leg raise squats
    • 16 leg kick back with opposite arm raises
  6. 3 burpees/pushup burpees
    • 16 dead lift high pull
    • 16 leg kickbacks on forearms
  7. 3 burpees/pushup burpees
    • 16 half-squat row
    • 16 oblique side bend
  8. 3 burpees/pushup burpees
    • 16 mountain climbers
    • 16 side leg lifts (on mat)
  9. 3 burpees/pushup burpees
    • 16 Romanian deadlift
    • 16 oblique twist squats
  10. 3 burpees/pushup burpees
    • 16 dumbbell reverse fly
    • 16 oblique side bends with barbell
  11. 3 burpees/pushup burpees
    • 16 bench dips
    • 16 forearm plank with side toe taps
  12. 3 burpees/pushup burpees
    • 16 hover crunch
    • 16 shifting planks
  13. 3 burpees/pushup burpees

barbell

Yes, this is a very intense workout.  Like I said, Wednesday’s are my heaviest day and I had to work my way up to where I am now!  Do what you’re capable of doing, and modify the exercises if needed.  These are ideas and a foundation to work from, but can be tailored to individual preference!

(Oh, and in case anyone was wondering, 13 sets of burpees to symbolize the remaining players entering the merge tonight, 3 for the number of tribes that started out this season, 2 sets of exercises since they’ll be merging into two tribes this evening, and 16+16=32, 32 being the season we are now currently enjoying!)

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