George Papakostas 8 Week Workout Blog

 Happy Friday, Today I went to the Vanier weight room and did a cardio and weights circuit. Circuit = 6 reps squat (185lbs); 8 reps bulgarian split squats each leg (30lbs dumbbells); 20 kettlebell swings; 10 box jumps; 10 burpees (rolling over at the push up position); 10 hanging knee raises; 10 reps of the ab roller; 8 reps of bench press (135lbs); and 150 skipping ropes.  I completed the entire circuit twice. Here is a short YouTube video of the start of the workout: https://www.youtube.com/shorts/UUPL7M6dBdE Have a great day!

Happy Thursday! This workout I went to the Vanier weight room and did another circuit style full body workout. Here it is: Circuit: 10 reps bench press (135lbs); 1 box jump + 10 skater hops + 5 medicine ball slams (all for 5 sets); 10 hanging knee raises; 10 reps of the ab roller; and 200 skipping rope reps (50 regular, 50 alternating; 50 jumping jack variations, and the remaining double under). I did the circuit for two rounds and looked like this after lol! Next I did three sets of squats at 155lbs (10 reps). Here is a YouTube clip of the workout: https://www.youtube.com/shorts/aYJZCULnQUk Have a great day!

 Happy Tuesday! Today I worked out at the Vanier weight room. I did another full body workout, circuit style. Here are the descriptions: 6 reps of barbell squats (185lbs); 10 reps of Bulgarian split squats (30lbs dumbbells); 10 reps of bench press (135lbs); 20 kettlebell swings; 10 hanging knee raises; 10 reps of the ab roller; and 10 burpees with a box jump at the top.  I completed 2 rounds of this circuit. Here are some photos of the circuit setup in the gym: Barbell squat Bulgarian split squats Bench press Have a great day!

 Happy Friday! So today, I started off with barbell squats, then did a full body circuit exercise. Here are the details: Barbell squats: 3 sets; 3 reps; 225lbs; slow descent and a brief pause at bottom. Full body circuit: 3 rounds; 5 reps of incline bench press (135lbs); 20 reps of kettle bell swings (45lbs); 10 reps of box jumps; 10 reps of explosive Bulgarian split squats (each leg); 5 reps of back lunge followed be a vertical jump with a high knee in the air (each leg); 10 reps of hanging knee raises; 20 plank side touches; and 5 medicine ball slams on a balance ball (training balance). (I took 2 minute breaks between each round.) That concludes this fun full body exercise (legs, upper body, and core). Here is the YouTube link to the squats of the workout: https://www.youtube.com/shorts/INxyprxY3rI Have a fantastic Friday!

 Happy Wednesday! The workout on Tuesday was a leg training day. I started off with the good old barbell squats, then proceeded to Bulgarian split squats, and lastly finished off with a core exercise. Below is the description of each exercise. Barbell squats: 225lbs; 3 sets; 3 reps 185lbs; 1 set; 4 reps Bulgarian split squats: 35lbs dumbbells; 3 sets each leg; 8 reps Core exercise: 10 hanging knee raise followed by plank with hands touching sides of the floor (20 reps). Total of 3 sets. Here are a few photos of my weight training session: Post workout During Split squats During barbell squats Have a great day!

 Happy Sunday, For this workout I did the one on LEA "the circuit exercise." I changed some parts up, though. Here is my take on it: Circuit 1: 20 push ups + 20 jump squats + 20 jumping lunges Circuit 2: 20 jumping lunges (reverse lunge to jumping off one foot with the opposite leg doing a knee kick) + 30 seconds plank alternating legs + 15 triceps dips Circuit 3: 20 bicycle crunches + 30 side hops each leg + 15 inchworms I completed 2 rounds. My goal was to complete 3, but I felt gassed out, especially because I had an 8 hour shift before the exercise. We'll get 3 rounds next week! Here is a short video of the workout on YouTube: https://www.youtube.com/shorts/qziROO2zPYU Have a great week!