Aya（小山内あや）のインスタグラム(aya_fitness) - 7月16日 19時48分

明日から撮影三昧の週末なので、ビジュアル用のボディに作り変えるため、リフティング系は控えめにCardio多めの内容の1週間でした💪🏻⚡️
明日はランニングだけして汗流して終わり🙆🏼‍♀️
しかし夏トレは毎日滝汗です💦🔥💦🔥
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7.14
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
＊Rest 2 Minutes Between Sets.
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#Conditioning
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar 
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#Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold
＊Rest as Needed Between Sets.
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7.15
#AirRunnerConditioning
21-18-15-12-9:
Air Runner Calories
GHD Sit-ups
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#Conditioning
“Minute to Win It”
5 Rounds:
1 Minute Max Burpees to Target (6″)
1 Minute Max Dumbbell Hang Squat Snatches (22.5/15kg)
1 Minute Max Wallballs (30/20)
1 Minute Rest
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#BodyArmor A
3 Supersets:
30 Seconds Max Deadlifts (315/225)
・After Each Set: 1 Minute D-Ball Hold (70/50kg)
＊Rest as Needed Between Sets.
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#BodyArmor B
3 Supersets:
30 Seconds Max Dumbbell Bench Press (50’s/35’s)
・After Each Set: 50 Banded Pull-Aparts
＊Rest as Needed Between Sets.
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7.16
#CapacityBuilder
For Time (12 Minute Cap):
3 L-Sit Legless Rope Climbs
6 Legless Rope Climbs
9 Rope Climbs

＊Every 2 Minutes [Starting at 0:00]
9/6 Calorie Ski Erg
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#Conditioning
“Cement Mix-Up””
Every 3 Minutes x 7 Rounds:
400 Meter Run
6/3 Burpee Bar Muscle-ups
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#BikeRecovery
15 Minute Recovery Bike

On the [5-10-15:] 15 Pausing Hip Extensions 
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[BIHAKUEN]UVシールド(UVShield)

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