Cardio Weight Training Complex - Barbells

As noted previously, I developed my own complexes for this next set of workouts.  The barbell complex consists of the following:

• Bent Row
• Romanian Dead Lift
• Snatch
• Push Press
• Forward Lunge
• Good Morning
• Squat

I can lift more weight with the barbells, so once I get to the 12 rep complex I will flip the barbell and dumbbell exercises.  The Tabata warm-up was:

• Hop (forward and back)
• Single Leg Dead Lift (L/R)
• Mt. Climber
• Static Squat (in/out)
• Bulgarian Split Squat (L/R)
• Lateral Ski Jump

Some of my moves have been taken from Rachel Cosgrove's book The Female Body Breakthrough.  I just purchased Todd Durkin's book as well as another of Coach Dos's books to see if I can bring other items to my workout.  I looked at other books at Borders but didn't find anything else of interest (ordered them on Amazon).

Body Weight Circuit for Third Workout

For the final workout in this series, I will do a body weight circuit (3x) after doing my warm-up, dumbbell warm-up and dumbbell complex (see previous posts).

• Jumping Jacks (50)
• Split Lunge Jumps (10)
• Close grip push ups (30)
• Squats (50)
• Push up to Plank (10 each side)
• Bulgarian Split Squat (15 each side)
• Side Planks (30 seconds each side)
• Running in Place (50)

This doesn't seem like a difficult workout but the transitions are tough.  I changed my intervals to 30 seconds/90 seconds and increased the level to 12 (on the stair master) for 6 rounds with warm-up and cool-down totaling 15 minutes.  I haven't done my walk/run today due to rain but hope to fit it in later today followed by some stretching or yoga.

Oops--Not Sure Which Workout I am Doing?

I thought I was following one of Craig Ballantyne's TT Workouts I don't know which one--regardless, Workout B is a circuit of body weight exercises.  I go through it 3 times after doing my dumbbell warm-ups and dumbbell complexes.  Hopefully, I will get on track for the next cycle. 

Circuit (3x)

• Tuck Jumps (6)
• One-Leg Squat (6)
• Pull Ups (3)
• Shoulder Press Push Ups (10)
• Single Leg Romanian Dead Lift (6)
• Inverted Rows (5)
• Squat Thrusts (10)
• Single Hop (6)

I did Tabata again today and accidentally increased my level and almost puke!  Can't wait to do it again.