CoffeyFit RAW September Workouts

 

RAW September workouts.

RAW workouts I did this month were:

1. Box & Pump 7
2. "RAW" Arms
3. "RAW" Back
4. "RAW" Shoulders

Box & Pump 7 uses egg-weights for the boxing portion and dumbbells for the weighted segments.  The format for 7 is that you do a combo leading right, then repeat the combo leading left. This is followed by two weighted exercise before going back to boxing. See spreadsheet for list of exercises. Workout clocks in at 26 minutes.

RAW Arms clocks in at 22 minutes and the purpose is to focus on a particular muscle group(s) and to lift heavy. In ARMS you are doing 4 rounds, 10 reps of each exercise. The exercises in arms are:

1. Front curl
2. Overhead Triceps Extensions
3. Hammer curl
4. Kickbacks
5. Finisher:  Supine curl into kickback hold

RAW Back clocks in at around 25 minutes.  There are 4 rounds, 10  reps of each exercise. The exercises are:

1. Seated rows
2. Pull overs
3. One Arm Rows right
4. One Arm Rows low
5. Finishers:  Seated Running Rows followed by Scapular Squeezes

RAW Shoulders format was slightly different. You are doing 4 rounds, 8 reps of each exercises and the finisher is what Kelly calls an "afterburn run through". This was essentially going through all the exercises with a a lighter weight at a faster pace.  Exercises are:

1. Upright row
2. Overhead shoulder press
3. Lateral raise
4. Bent-over lateral raise
5. Front raise
6. Afterburn run through