I haven’t updated you guys in awhile regarding my training lately and my apologies for that! As some of you may or may not know, HASfit is now my full time job so getting used to the work load, recipe writing/testing, all while running a smooth household and maintaining my workouts has been a work in progress for me. We don’t even have kids yet! Sheesh.

Anyway, I haven’t decided if today (Friday) is going to be an off day because I’m sore from my killer workouts yesterday. Either way, it’s going to involve running because I haven’t run in over a week. Here is a breakdown of my week for March 31 – April 5, 2014 and they all involve HASfit workouts. With so much variety, how can it not? 🙂

Sunday: 15 Minute Hurricane Cardio
Monday: 12 Minute Blitz Back and Biceps, 10 Minute Home Leg Workout, and 10 Chest and Triceps Workout
Tuesday: 120 minutes of Flag Football practice for my Blondes vs Brunettes Powderpuff Game benefitting the Alzheimer’s Association
Wednesday: REST DAY
Thursday: 12 Minute Blaster Butt Workout, 30 Minute Destruction Workout, Static Stretches
Friday: 3 mile run with Eight Minutes to Ripped Abs (Interchangeable with Saturday)
Saturday: REST DAY (Interchangeable with Friday)

I’m beat up from the Destruction Workout yesterday and I had to make modications for the ballistic pushups as well as the frog tucks in the ab round, OUCH!

Cardio and strength every other day is what I aim for and I even mix in some gym workouts once a week or so but just not this week, no time. That’s ok because all I need to do is pop open my laptop and get to it. No excuses! Happy Friday HASfitters!

The post My Weekly Training – Week of March 31, 2014 appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty

Drop Set Supersets – This is a great plateau killing workout. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. Start with appropriate weight for the first set and then drop 10% off the weight every set. Alternate between A1, A2, A3, A1, A2, A3… with no rest until all sets are completed. Rest for 2 minutes before moving on to B1, B2, B3.

Mass Building Emphasis

A1: Barbell or Dumbbell Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A2: Reverse EZ Bar Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A3: Low Rope Hammer Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B3: Close Grip Bench Press 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

Strength Emphasis

A1: Barbell or Dumbbell Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A2: Reverse EZ Bar Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A3: Low Rope Hammer Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B3: Close Grip Bench Press 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

The post Muscle Building Arm Workout – Coach Kozak’s Drop Set Superset Biceps and Triceps Exercises appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.