Hey there!!!
Earlier this week, A asked to "work out" with me on Monday night. She really only did push ups with me, but in the process showed me up in that she could do 20 regular push ups and up until Monday, I have only been able to do push ups from my knees. That said, even that is progress, as when I started working out, I could ONLY do push ups leaning against the counter in the gym because push ups on the floor hurt my wrists. Because she #Motivated me, I tried regular push ups. I managed 11 before I couldn't do any more!!! My depth isn't as good from my feet as it is from my knees, but it was better today than it was on Monday. I'm so excited!! I'm also about ready to go buy a new pair of jeans, because I'm having trouble keeping my current jeans (both pairs) up!
Here's today's workout:
Push Ups (Regular): Max Reps - 16
Push Ups (knees): 15 reps
Super Sets 1-3:
Dumbbell Arm Raises: 20 reps @ 10 pounds
Shoulder Press: 20 reps @ 25 pounds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Skull Crushers: 3 sets of 20 @ 20 pounds
Super Set 7:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Super Sets 8-9:
Tricep Pull Downs: 20 reps @ 5 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Ring Pull Ups: Max Reps - 20
Super Sets 10-12:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
How is your progress coming along???
Have a great work out and enjoy your day!!
Friday, December 9, 2016
12/8/16:Chest & Core
Hammer Swings: 35 reps/arm
Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Plank: 75 seconds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds
Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds
Plank: 75 seconds
Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps
Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps
Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds
Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
12/7/16: Cardio & Core
1 and 1/2 mile walk
Super Set 1:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 2:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 3:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Push Ups (Regular): Max Reps - 12
Push Ups (knees): Max Reps - 13
Plank: 60 seconds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Russian Twists: 40 reps
Super Set 1:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 2:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Super Set 3:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps
Push Ups (Regular): Max Reps - 12
Push Ups (knees): Max Reps - 13
Plank: 60 seconds
Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps
Russian Twists: 40 reps
12/5/16: Back & Core
Hammer Swings: 35 reps/arm
Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds
Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds
Ring Pull Ups: Max Reps - 15
Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds
Arm Raises: 30 reps @ 10 pounds
Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds
Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds
Ring Pull Ups: Max Reps - 15
Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds
Arm Raises: 30 reps @ 10 pounds
Saturday, December 3, 2016
12/3/16: Arms, Core & Cardio
Hey There!! I've finally gotten caught up! I'm working on a progress post, with pictures and the changes I've been able to make in regards to the exercises I'm doing. I hope to have that done later today. Until then, here's today's workout.
Cardio: 30 minutes on the ARC Lateral Trainer
Arms & Core:
Push Ups: 25 reps
Super Sets 1-2:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Super Set 3:
Tricep Pull Downs: 15 reps @ 15 pounds
Tricep Push Downs: 15 reps @ 35 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Super Sets 7-8:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: max reps
Super Set 9-11:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: 10 reps
Super Set 12:
Skull Crushers: 15 reps @ 20 pounds
Ring Pull Ups: 10 reps
Super Sets 13-14:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 15:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Russian Twists: 40 reps w/6 pound ball
Super Sets 16-17:
Spider Curls: 15 reps @ 10 pounds
Bar Curls (machine): 15 reps @
Super Set 18:
Spider Curls: 15 reps @ 15 pounds
Bar Curls (machine): 15 reps @
Super Sets 19
Reverse Crunch: 15 reps
1/2 Leg Lifts: 15 reps
Cardio: 30 minutes on the ARC Lateral Trainer
Arms & Core:
Push Ups: 25 reps
Super Sets 1-2:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Super Set 3:
Tricep Pull Downs: 15 reps @ 15 pounds
Tricep Push Downs: 15 reps @ 35 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Super Sets 7-8:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: max reps
Super Set 9-11:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: 10 reps
Super Set 12:
Skull Crushers: 15 reps @ 20 pounds
Ring Pull Ups: 10 reps
Super Sets 13-14:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 15:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Russian Twists: 40 reps w/6 pound ball
Super Sets 16-17:
Spider Curls: 15 reps @ 10 pounds
Bar Curls (machine): 15 reps @
Super Set 18:
Spider Curls: 15 reps @ 15 pounds
Bar Curls (machine): 15 reps @
Super Sets 19
Reverse Crunch: 15 reps
1/2 Leg Lifts: 15 reps
12/2/16: Shoulders & Core
Hammer Swings: 30/arm
Push Ups: 25 reps
Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Ring Pull Ups: max reps - 15
Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds
Leg Lifts: 30 reps
Push Ups: 25 reps
Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds
Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball
Ring Pull Ups: max reps - 15
Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds
Leg Lifts: 30 reps
11/30/16: Cardio, Legs & Core
Walk: 30 minutes (1.5 miles)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext.): 15 reps w/6 pound ball
Super Sets 4-6:
Squats w/weight: 15 reps @ 70 pounds
Leg Extensions w/Band: 15 reps/leg
Plank: 60 seconds
Super Sets 7-9:
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Leg Press: 20 reps @ 90 pounds
Leg Lifts: 30 reps
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext.): 15 reps w/6 pound ball
Super Sets 4-6:
Squats w/weight: 15 reps @ 70 pounds
Leg Extensions w/Band: 15 reps/leg
Plank: 60 seconds
Super Sets 7-9:
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Leg Press: 20 reps @ 90 pounds
Leg Lifts: 30 reps
11/29/16: Cardio & Core
3 mile walk
Push Ups: max reps (20)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Plank: 40 seconds
Super Sets 4-6:
Reverse Crunches: 15 reps
1/2 Leg Lifts: 10 reps
Russian Twists: 40 reps w/6 pound ball
Push Ups: max reps (20)
Super Sets 1-3:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Plank: 40 seconds
Super Sets 4-6:
Reverse Crunches: 15 reps
1/2 Leg Lifts: 10 reps
Russian Twists: 40 reps w/6 pound ball
11/28/16: Chest, Back & Core
Hammer Swings: 30 reps/arm
Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Squats w/Arm Raises: 20 reps
Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds
Plank: 60 seconds
Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball
Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight
Super Sets 1-3:
Push Ups: 15 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Set 4:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Super Sets 5-6:
Lat Pulls: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/arm @ 15 pounds
Squats w/Arm Raises: 20 reps
Super Sets 7-9:
Chest Press: 15 reps @ 25 pounds
1/2 Chest Press: 15 reps @ 25 pounds
Plank: 60 seconds
Super Sets 10-12:
Crunches (incline): 10 reps
Crunches (Back Ext): 15 reps w/6 pound ball
Super Sets 13-15:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Russian Twists: 40 reps w/6 pound ball
Back Extensions: 20 reps w/25 pound weight
Friday, December 2, 2016
11/22/16: Legs & Core
Tire Steps: 40 reps/side
Super Sets 1-3:
Squat w/side kick: 15 reps/side
Leg Press: 20 reps @ 90 pounds
Lunges w/extension
Super Sets 4-6:
Crunches (Incline): 10 reps
Crunches (Back Ext): 20 reps
Steam Engines
Super Sets 7-9:
Leg Curls: 20 reps @ 40 pounds
Leg Extensions: 20 reps @ 25 pounds
Plank: 45 seconds
Super Sets 1-3:
Squat w/side kick: 15 reps/side
Leg Press: 20 reps @ 90 pounds
Lunges w/extension
Super Sets 4-6:
Crunches (Incline): 10 reps
Crunches (Back Ext): 20 reps
Steam Engines
Super Sets 7-9:
Leg Curls: 20 reps @ 40 pounds
Leg Extensions: 20 reps @ 25 pounds
Plank: 45 seconds
11/21/16: Shoulders, Arms & Core
Hammer Swings: 20 reps/arm
Push Ups: 15
Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds
Crunches (Incline): 15 reps
Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds
Skull Crushers: 3 sets of 15 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12
Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Leg Lifts/Reverse Crunch: 15 reps
Push Ups: 15
Super Sets 1-3:
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shoulder Press: 15 reps @ 25 pounds
Crunches (Incline): 15 reps
Super Sets 4-6
Tricep Pull Down: 15 reps @ 10 pounds
Tricep Push Down: 15 reps @ 30 pounds
Skull Crushers: 3 sets of 15 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: Max reps - 12
Super Sets 7-9:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Leg Lifts/Reverse Crunch: 15 reps
11/17/16: Chest, Back & Core
Hammer Swings: 20 reps/arm
Squats w/Arm Raises (5 pound dumbbells): 20 reps
Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds
Plank: 45 seconds
Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps
Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds
Russian Twists: 40 reps
Back Extensions: 25 reps
Squats w/Arm Raises (5 pound dumbbells): 20 reps
Super Sets 1-3:
Chest Press: 15 reps @ 40 pounds
1/2 Chest Press: 15 reps @ 40 pounds
Plank: 45 seconds
Super Sets 4-6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 7:
Crunches (Incline): 15 reps
Crunches (Back Ext): 20 reps
Super Set 8:
Crunches (Incline): 10 reps
Crunches (Back Ext): 15 reps
Super Sets 9-11:
Push Ups: 10 reps
Row: 15 reps @ 50 pounds
Ring Pull Ups: max reps - 10
Super Sets 12-14:
Lat Pull: 15 reps @ 65 pounds
Dumbbell Rows: 15 reps/side @ 15 pounds
Russian Twists: 40 reps
Back Extensions: 25 reps
11/1/6/16: Legs & Core
Tire Steps: 30 reps/side
Super Sets 1-2:
Leg Press: 25 reps @ 90 pounds
Squats w/side kick to punching bag: 15 reps/side
Lunges w/extension
Super Sets 3-4:
Crunches (Back Ext) w/4 pound ball: 20 reps
Crunches (Incline) 15 reps
Steam Engines
Super Sets 5-6:
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Plank: 45 seconds
Super Sets 7-8:
Squats w/weight: max reps @ 70 pounds
Leg Extensions w/band: 15 reps/side
Russian Twists w/6 pound ball: 40 reps
Super Sets 9-10:
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Lifts: 25 reps
Super Sets 1-2:
Leg Press: 25 reps @ 90 pounds
Squats w/side kick to punching bag: 15 reps/side
Lunges w/extension
Super Sets 3-4:
Crunches (Back Ext) w/4 pound ball: 20 reps
Crunches (Incline) 15 reps
Steam Engines
Super Sets 5-6:
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Plank: 45 seconds
Super Sets 7-8:
Squats w/weight: max reps @ 70 pounds
Leg Extensions w/band: 15 reps/side
Russian Twists w/6 pound ball: 40 reps
Super Sets 9-10:
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Lifts: 25 reps
11/15/16 Shoulders, Arms, & Core
Hammer Swings: 20 reps/arm
Push Ups: 15 reps
Super Sets 1-2:
Dumbbell Arm Raises: 20 reps @ 5 pounds
Shoulder Press: 20 reps@ 25 pounds
Crunches (Incline): 15
Super Sets 3-4:
Tricep Push Down: 20 reps @ 10 pounds
Tricep Pull Down: 20 reps @ 30 pounds
Skull Crushers: 20 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: max reps - 10
Super Sets 5-6:
Dumbbell Curls: 20 reps @ 15 pounds
Hammer Curls: 20 reps @ 15 pounds
Leg Lifts: 25 reps
Super Sets 7-8:
Spider Curls: 20 reps @ 15 pounds
Preacher Curls: 20 reps @ 40 pounds
Back Extensions: 25
Push Ups: 15 reps
Super Sets 1-2:
Dumbbell Arm Raises: 20 reps @ 5 pounds
Shoulder Press: 20 reps@ 25 pounds
Crunches (Incline): 15
Super Sets 3-4:
Tricep Push Down: 20 reps @ 10 pounds
Tricep Pull Down: 20 reps @ 30 pounds
Skull Crushers: 20 reps @ 10 pounds
Crunches (Back Ext): 20 reps
Ring Pull Ups: max reps - 10
Super Sets 5-6:
Dumbbell Curls: 20 reps @ 15 pounds
Hammer Curls: 20 reps @ 15 pounds
Leg Lifts: 25 reps
Super Sets 7-8:
Spider Curls: 20 reps @ 15 pounds
Preacher Curls: 20 reps @ 40 pounds
Back Extensions: 25
11/9/16: Chest, Back & Core
Hammer Swings: 20 reps/arm
Squats w/Arm Raises: 20 reps
Chest Press: 2 sets of 20 reps
1/2 Chest Press: 2 sets of 20 reps
Plank: 45 seconds
Dumbbell Flies: 2 sets of 20 reps
Dumbbell Chest Press: 2 sets of 20 reps
Crunches (incline): 15 reps
Push Ups: 2 sets of 10 reps
Row: 2 sets of 20 reps
Crunches (Back Ext.): 20 reps
Lat Pulls: 2 sets of 20 reps
Dumbbell Rows: 2 sets of 20 reps
Russian Twists: 40 reps
Back Extensions: 20 reps
Squats w/Arm Raises: 20 reps
Chest Press: 2 sets of 20 reps
1/2 Chest Press: 2 sets of 20 reps
Plank: 45 seconds
Dumbbell Flies: 2 sets of 20 reps
Dumbbell Chest Press: 2 sets of 20 reps
Crunches (incline): 15 reps
Push Ups: 2 sets of 10 reps
Row: 2 sets of 20 reps
Crunches (Back Ext.): 20 reps
Lat Pulls: 2 sets of 20 reps
Dumbbell Rows: 2 sets of 20 reps
Russian Twists: 40 reps
Back Extensions: 20 reps
11/8/16: Legs
3 Cycles
Leg Press: 25 reps @ 90 pounds
Squat w/side kick to punching bag: 15 reps/side
Crunches (Incline): max reps
Lunges w/extension
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Squats w/Weight: max reps @ 70 pounds
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Leg Press: 25 reps @ 90 pounds
Squat w/side kick to punching bag: 15 reps/side
Crunches (Incline): max reps
Lunges w/extension
Leg Curls: 25 reps @ 40 pounds
Leg Extension: 25 reps @ 25 pounds
Squats w/Weight: max reps @ 70 pounds
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
11/7/16: Core
3 Cycles
Squats w/side kick to punching bag: 20 reps/side
Lunges w/extension
Crunches (Incline): max reps
Back Extensions: 20 reps
Steam Engines
Plank: 30 seconds
Russian Twists: 25 reps
Leg Lifts: 25 reps
Squats w/side kick to punching bag: 20 reps/side
Lunges w/extension
Crunches (Incline): max reps
Back Extensions: 20 reps
Steam Engines
Plank: 30 seconds
Russian Twists: 25 reps
Leg Lifts: 25 reps
11/4/16:Core & Shoulders
2 Cycles
Squats w/Arm Raises: 20 reps
Crunches (Incline): Max Reps
Push Ups: 10 reps
Lunges with Extension
Back Extensions: 20 reps
Steam Engines
Plank: 45 seconds
Shoulder Press: 15 reps
Russian Twists: 40 reps
Leg Lifts: 25 reps
Shrugs: 15 reps
Side Crunches (Right): 20 reps
Side Crunches (Left): 20 reps
Squats w/Arm Raises: 20 reps
Crunches (Incline): Max Reps
Push Ups: 10 reps
Lunges with Extension
Back Extensions: 20 reps
Steam Engines
Plank: 45 seconds
Shoulder Press: 15 reps
Russian Twists: 40 reps
Leg Lifts: 25 reps
Shrugs: 15 reps
Side Crunches (Right): 20 reps
Side Crunches (Left): 20 reps
11/3/16: Arms
Hammer Swings: 25 reps/arm
Spider Curls: 2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: Max Reps - 10
Super Sets 4-6:
Tricep Pull Downs w/kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 15 pounds
Spider Curls: 2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: Max Reps - 10
Super Sets 4-6:
Tricep Pull Downs w/kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 15 pounds
11/1/16: Legs & Core
2 Cycles
Leg Press: 25 reps @ 90 pounds
Split Squats w/5 pounds: 12 reps/leg
Crunches (Incline): 10
Leg Extensions: 25 reps @ 25 pounds
Leg Curls: 25 reps @ 40 pounds
Leg Lifts: 25
Lunges w/extension
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @90 pounds
Russian Twists: 25
Leg Press: 25 reps @ 90 pounds
Split Squats w/5 pounds: 12 reps/leg
Crunches (Incline): 10
Leg Extensions: 25 reps @ 25 pounds
Leg Curls: 25 reps @ 40 pounds
Leg Lifts: 25
Lunges w/extension
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @90 pounds
Russian Twists: 25
10/29/16: Legs
2 Cycles
Leg Press: 50 reps @ 90 pounds
Split Squats: 12/leg w/ 5 pound weight
Leg Extension: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges w/Leg Extension
Leg Lifts: 25 reps
Calf Raises: 25 reps@ 70 pounds
Calf Extensions: 25 reps@ 90 pounds
Leg Press: 50 reps @ 90 pounds
Split Squats: 12/leg w/ 5 pound weight
Leg Extension: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges w/Leg Extension
Leg Lifts: 25 reps
Calf Raises: 25 reps@ 70 pounds
Calf Extensions: 25 reps@ 90 pounds
10/28/16: Core
2 Cycles
Squats w/Arm Raises: 20
Crunches: 20
Lunges w/Press
Back Extensions: 20
Steam Engines
Plank: 45 seconds
Russian Twists: 40
Side Crunches (Right): 20
Side Crunches (Left): 20
Squats w/Arm Raises: 20
Crunches: 20
Lunges w/Press
Back Extensions: 20
Steam Engines
Plank: 45 seconds
Russian Twists: 40
Side Crunches (Right): 20
Side Crunches (Left): 20
10/27/16: Chest, Back & Core
2 Cycles
Hammer Swings: 15/arm
Squats w/Arm Raises: 20
Chest Press: 15
1/2 Chest Press: 15
Plank: 45 seconds
Dumbbell Flies: 15
Dumbbell Chest Press: 15
Leg Lifts: 25
Push Ups: 10
Row: 15
Russian Twists: 40
Lat Pull: 15
Dumbbell Rows: 15
Steam Engines
Back Extensions: 20
Hammer Swings: 15/arm
Squats w/Arm Raises: 20
Chest Press: 15
1/2 Chest Press: 15
Plank: 45 seconds
Dumbbell Flies: 15
Dumbbell Chest Press: 15
Leg Lifts: 25
Push Ups: 10
Row: 15
Russian Twists: 40
Lat Pull: 15
Dumbbell Rows: 15
Steam Engines
Back Extensions: 20
10/26/16: Arms & Shoulders
Hammer Swings: 25/atm
Super Sets 1-2:
Spider Curls: 15 reps @ 10 pounds
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Spider Curls: 15 reps @ 15 pounds
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: max reps (6)
Super Sets 4-5:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 6:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 resp @ 30 pounds
Skull Crushers: 15 resp @ 15 pounds
Super Sets 7-9:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 20 reps @ 5 pounds
Super Sets 10-11:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 12:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Super Sets 1-2:
Spider Curls: 15 reps @ 10 pounds
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Spider Curls: 15 reps @ 15 pounds
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Ring Pull Ups: max reps (6)
Super Sets 4-5:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 6:
Tricep Pull Downs w/Kickbacks: 15 reps @ 10 pounds
Tricep Push Downs: 15 resp @ 30 pounds
Skull Crushers: 15 resp @ 15 pounds
Super Sets 7-9:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 20 reps @ 5 pounds
Super Sets 10-11:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 12:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
10/24/16: Cardio & Core
Warm Up: Row 15 minutes
3 Full Cycles:
Squats w/ Arm Raises: 20
Crunches: 20
Lunges w/Shoulder Press
Back Extensions
Steam Engines
Plank (45 seconds)
Russian Twists: 25
Leg Lifts: 25
3 Full Cycles:
Squats w/ Arm Raises: 20
Crunches: 20
Lunges w/Shoulder Press
Back Extensions
Steam Engines
Plank (45 seconds)
Russian Twists: 25
Leg Lifts: 25
Thursday, October 20, 2016
10/20/16: Legs
Hey there!!
Here's today's workout:
2 Circuits:
Leg Press: 50 reps @ 90 pounds
Split Squats w/5 pound weight: 15 reps/leg
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges: Down and Back
Leg Lifts: 25 reps
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Tire Steps: 30 reps/leg
Back Extensions: 20 reps w/10 pound weight
Have a great workout and enjoy the rest of your afternoon!
Here's today's workout:
2 Circuits:
Leg Press: 50 reps @ 90 pounds
Split Squats w/5 pound weight: 15 reps/leg
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges: Down and Back
Leg Lifts: 25 reps
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Tire Steps: 30 reps/leg
Back Extensions: 20 reps w/10 pound weight
Have a great workout and enjoy the rest of your afternoon!
Wednesday, October 19, 2016
10/19/16: Cardio, Core, Back & Chest
Hey there!!!
Here's today's workout:
Core:
Walk two laps around church with the ladies.
Cardio, Back & Chest (2 Circuits):
Squats: 20 reps
Crunches: 25 reps
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press in neutral position: 20 reps @ 25 pounds
Steam Engines
Back Extensions w/10 pound weight: 20
Lunges
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Row: 20 reps/arm @ 15 pounds
Plank: 30 seconds
Leg Lifts: 25 reps
Leaning Push Ups: 20
Ring Pull Ups: 5
Have a great workout and enjoy the rest of your afternoon!
Here's today's workout:
Core:
Walk two laps around church with the ladies.
Cardio, Back & Chest (2 Circuits):
Squats: 20 reps
Crunches: 25 reps
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press in neutral position: 20 reps @ 25 pounds
Steam Engines
Back Extensions w/10 pound weight: 20
Lunges
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Row: 20 reps/arm @ 15 pounds
Plank: 30 seconds
Leg Lifts: 25 reps
Leaning Push Ups: 20
Ring Pull Ups: 5
Have a great workout and enjoy the rest of your afternoon!
10/17/16: Cardio & Core
Hey there!!
I separated my workout on Monday. I did my cardio in the morning by walking 3 laps around the church with Mistie and a couple of other people. I did my core during M's dance class. Core workout is below:
2 Circuits:
Squats: 20
Crunches: 20
Lunges
Back Extensions w/10 pound weight: 20
Steam engines
Plank: 45 seconds, 30 seconds
Russian Twists: 20
Side Crunches (Right): 20
Side Crunches (Left): 20
Hope you had a good workout!
I separated my workout on Monday. I did my cardio in the morning by walking 3 laps around the church with Mistie and a couple of other people. I did my core during M's dance class. Core workout is below:
2 Circuits:
Squats: 20
Crunches: 20
Lunges
Back Extensions w/10 pound weight: 20
Steam engines
Plank: 45 seconds, 30 seconds
Russian Twists: 20
Side Crunches (Right): 20
Side Crunches (Left): 20
Hope you had a good workout!
Saturday, October 15, 2016
10/15/16: Shoulders, Core & Cardio
Hey there!!!
Mistie worked out with me again. She did her own thing, and might be contributing to this blog in the near future, I'm working on her. Misties' going to help me with measurements next week, so those will be in a post next week. In the meantime, here's today's workout:
Max Reps in 45 seconds unless otherwise indicated: 2 Circuits
Squats w/Arm Raises w/5 pound dumbbells: 28, 26
Crunches: 38. 38
Lunges w/Shoulder Press w/5 pound dumbbells
Weighted Steam Engines w/5 pound dumbbells
Leaning Push Ups: 15
Shrugs (50 lbs): 38. 20
Plank: 75 seconds
Ring Pull Ups: 5
Russian Twists: 50, 50
Leg Lifts: 24, 22
Farmers Walk w/90 pounds: Down & Back
Cardio:
Arc Trainer: 1/2 mile
Hope your workout was great and you enjoyed your day!!
Mistie worked out with me again. She did her own thing, and might be contributing to this blog in the near future, I'm working on her. Misties' going to help me with measurements next week, so those will be in a post next week. In the meantime, here's today's workout:
Max Reps in 45 seconds unless otherwise indicated: 2 Circuits
Squats w/Arm Raises w/5 pound dumbbells: 28, 26
Crunches: 38. 38
Lunges w/Shoulder Press w/5 pound dumbbells
Weighted Steam Engines w/5 pound dumbbells
Leaning Push Ups: 15
Shrugs (50 lbs): 38. 20
Plank: 75 seconds
Ring Pull Ups: 5
Russian Twists: 50, 50
Leg Lifts: 24, 22
Farmers Walk w/90 pounds: Down & Back
Cardio:
Arc Trainer: 1/2 mile
Hope your workout was great and you enjoyed your day!!
Friday, October 14, 2016
10/14/16: Legs
Hey there!!!
I have a workout buddy!!! YAY! My friend Mistie is going to join me in the mornings! I'm excited to have someone to push me harder. Anyway, here's today's workout:
Warm up:
ARC Trainer: 12 minutes
2 Circuits:
Leg Press: 25 reps @ 90 pounds
Split Squats: 12/side
Leg Extensions: 25 reps @ 40 pounds
Leg Curls: 25 reps @ 40 pounds
Lunges
Leg Lifts: 20
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Tire Steps: 20/leg
Back Extensions w/5 pound weight: 25 reps
Have a great workout and enjoy your day!!
I have a workout buddy!!! YAY! My friend Mistie is going to join me in the mornings! I'm excited to have someone to push me harder. Anyway, here's today's workout:
Warm up:
ARC Trainer: 12 minutes
2 Circuits:
Leg Press: 25 reps @ 90 pounds
Split Squats: 12/side
Leg Extensions: 25 reps @ 40 pounds
Leg Curls: 25 reps @ 40 pounds
Lunges
Leg Lifts: 20
Calf Raises: 25 reps @ 70 pounds
Calf Extensions: 25 reps @ 90 pounds
Tire Steps: 20/leg
Back Extensions w/5 pound weight: 25 reps
Have a great workout and enjoy your day!!
Thursday, October 13, 2016
10/13/16: Arms
Hey there!!
I normally do shoulders with my arms, but traffic was awful today and I didn't get started until late, so I ran out of time. Here's today's workout:
Hammer Swings: 30 reps/arm
Dips: 6.5
Spider Curls:2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls: 2 sets of 20 reps @ 35 pounds, 1 set of 15 reps @ 40 pounds
Super Sets 4-5:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Super Set 6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Super Sets 7-8:
Tricep Kickbacks: 20 reps @ 10 pounds
Skull Crushers: 20 reps @ 10 pounds
Super Set 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
I'll be working my shoulders on Saturday morning.
Have a great workout and enjoy your day!!
I normally do shoulders with my arms, but traffic was awful today and I didn't get started until late, so I ran out of time. Here's today's workout:
Hammer Swings: 30 reps/arm
Dips: 6.5
Spider Curls:2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls: 2 sets of 20 reps @ 35 pounds, 1 set of 15 reps @ 40 pounds
Super Sets 4-5:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds
Super Set 6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds
Super Sets 7-8:
Tricep Kickbacks: 20 reps @ 10 pounds
Skull Crushers: 20 reps @ 10 pounds
Super Set 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
I'll be working my shoulders on Saturday morning.
Have a great workout and enjoy your day!!
Wednesday, October 12, 2016
10/12/16: Cardio & Core
Hey there!!!
Here's today's workout. I only did one cycle of core work because of Hula class tonight.
ARC Trainer: 15 minutes
45 seconds unless otherwise indicated
Crunches: 38
Leg Lifts: 22
Supermans: 26
Plank: 75 seconds
Side Crunches: 25/side
Flutter Kicks
Lying Heal Touches
Russian Twists: 48
Snake Stretch: 60 seconds
Have a great workout and enjoy your day!
Here's today's workout. I only did one cycle of core work because of Hula class tonight.
ARC Trainer: 15 minutes
45 seconds unless otherwise indicated
Crunches: 38
Leg Lifts: 22
Supermans: 26
Plank: 75 seconds
Side Crunches: 25/side
Flutter Kicks
Lying Heal Touches
Russian Twists: 48
Snake Stretch: 60 seconds
Have a great workout and enjoy your day!
Tuesday, October 11, 2016
10/11/16: Chest & Back
Hey there!!!
Here's today's workout:
Hammer Swings: 30 reps/arm
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press (Neutral position): 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 40 pounds
1/2 Chest Press (Neutral position): 20 reps @ 40 pounds
Super Sets 4-5:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 15 pounds
Dumbbell Chest Press: 15 reps @ 15 pounds
Leaning Push Ups: 30 reps
Row: 3 sets of 20 reps @ 40 pounds, 1 set of 15 reps @ 50 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 60 pounds
Dumbbell Row: 18 reps @ 15 pounds
Super Set 9:
Lat Pulls: 15 reps @ 75 pounds
Dumbbell Row: 15 reps @ 20 pounds
Back Extensions: 30 reps
How's your progress coming? Have you met any goals? I'm about 6 pounds from my first goal and I'm so excited!!!
Have a great workout and enjoy your day!!!
Here's today's workout:
Hammer Swings: 30 reps/arm
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press (Neutral position): 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 40 pounds
1/2 Chest Press (Neutral position): 20 reps @ 40 pounds
Super Sets 4-5:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 15 pounds
Dumbbell Chest Press: 15 reps @ 15 pounds
Leaning Push Ups: 30 reps
Row: 3 sets of 20 reps @ 40 pounds, 1 set of 15 reps @ 50 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 60 pounds
Dumbbell Row: 18 reps @ 15 pounds
Super Set 9:
Lat Pulls: 15 reps @ 75 pounds
Dumbbell Row: 15 reps @ 20 pounds
Back Extensions: 30 reps
How's your progress coming? Have you met any goals? I'm about 6 pounds from my first goal and I'm so excited!!!
Have a great workout and enjoy your day!!!
Friday, October 7, 2016
10/7/16: Arms & Shoulders
Hey there!!!
Super Set 3:
Still feel awful, but I managed to workout this morning! Here's today's workout:
Hammer Swings: 25/arm
Dips: 6
Spider Curls: 2 sets of 15 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds
Super Sets 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls: 2 sets of 15 reps @ 35 pounds, 1 set of 15 reps 2 15 pounds
Super Sets 4-5:
Triceps Pull Down: 15 reps @ 5 pounds
Triceps Push Down: 15 reps @ 40 pounds
Super Set 6:
Triceps Pull Down: 15 reps @ 10 pounds
Triceps Push Down: 15 reps @ 40 pounds
Super Sets 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Sets 10-12:
Leaning Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Shrugs: 2 sets of 15 reps @ 50 pounds, 1 set of 15 reps @ 70 pounds
Have a great workout and enjoy your day!
Thursday, October 6, 2016
10/6/16: Legs
Hey there!!!
I worked legs today, which was tough, not just because I had Hula last night but because (disclaimer: you might not want to read this line if you're a guy) it's that time of the month and I hurt in general. I didn't get through as many cycles as I wanted to, my goal was 3, but I managed to complete 2 full cycles.
Leg Press: 25 reps @ 90 pounds
Split Squats: 10 reps/leg
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 40 pounds
Lunges: Wall to Wall
Leg Lifts: 20 reps
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Tire Steps: 20 reps/leg
Back Extensions: 20 reps w/5 pound weight
Have a great workout and enjoy your day!!
I worked legs today, which was tough, not just because I had Hula last night but because (disclaimer: you might not want to read this line if you're a guy) it's that time of the month and I hurt in general. I didn't get through as many cycles as I wanted to, my goal was 3, but I managed to complete 2 full cycles.
Leg Press: 25 reps @ 90 pounds
Split Squats: 10 reps/leg
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 40 pounds
Lunges: Wall to Wall
Leg Lifts: 20 reps
Calf Raises: 20 reps @ 70 pounds
Calf Extensions: 20 reps @ 90 pounds
Tire Steps: 20 reps/leg
Back Extensions: 20 reps w/5 pound weight
Have a great workout and enjoy your day!!
Wednesday, October 5, 2016
10/5/16: Cardio & Core
Hey there!!!
It's Hula Day!!! And it's Wednesday so, there'll be updated progress pictures on the main blog. I've lost around 3 pounds since I weighed myself last, which was 2 weeks ago. That puts me down a full 40 pounds.
I started with Core today, and finished with a small amount of Cardio since I will be doing Hula class tonight.
Here's the workout:
Core:
Cycles 1-2 (Max reps in 45 seconds, unless otherwise indicated):
Squats w/Arm Raises (5 pound dumbbells): 28, 31
Crunches: 35, 38
Lunge w/Shoulder Press (5 pound dumbbells)
Back Extensions: 25
Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball): 45, 48
Leg Lifts: 23, 23
Cycle 3 (Max reps in 30 seconds, unless otherwise indicated):
Squats w/Arm Raises (5 pound dumbbells): 22
Crunches: 27
Lunges w/Shoulder Press (5 pound dumbbells)
Back Extensions: 25
Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball/45 seconds): 50
Leg Lifts: 13
Leaning Push Ups: 35
Cardio:
Treadmill: 10 minutes
Have a great workout and enjoy your day!!
It's Hula Day!!! And it's Wednesday so, there'll be updated progress pictures on the main blog. I've lost around 3 pounds since I weighed myself last, which was 2 weeks ago. That puts me down a full 40 pounds.
I started with Core today, and finished with a small amount of Cardio since I will be doing Hula class tonight.
Here's the workout:
Core:
Cycles 1-2 (Max reps in 45 seconds, unless otherwise indicated):
Squats w/Arm Raises (5 pound dumbbells): 28, 31
Crunches: 35, 38
Lunge w/Shoulder Press (5 pound dumbbells)
Back Extensions: 25
Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball): 45, 48
Leg Lifts: 23, 23
Cycle 3 (Max reps in 30 seconds, unless otherwise indicated):
Squats w/Arm Raises (5 pound dumbbells): 22
Crunches: 27
Lunges w/Shoulder Press (5 pound dumbbells)
Back Extensions: 25
Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball/45 seconds): 50
Leg Lifts: 13
Leaning Push Ups: 35
Cardio:
Treadmill: 10 minutes
Have a great workout and enjoy your day!!
Tuesday, October 4, 2016
10/4/16: Back & Chest
Hey there!!!
Here's today's workout:
Hammer Swings: 30/arm
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
Half Chest Press (neutral position): 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 40 pounds
Half Chest Press (neutral position): 20 reps @ 40 pounds
Super Sets 4-5:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 15 pounds
Dumbbell Chest Press: 15 reps @ 15 pounds
Leaning Push Ups: 30
Row: 3 sets of 20 reps @ 40 pounds; 1 set of 15 reps @50 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 60 pounds
Dumbbell Row: 18 reps @ 15 pounds
Super Set 9:
Lat Pulls: 15 reps @ 75 pounds
Dumbbell Row: 15 reps @ 20 pounds
Have a great workout and enjoy your day!!
Here's today's workout:
Hammer Swings: 30/arm
Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
Half Chest Press (neutral position): 20 reps @ 25 pounds
Super Set 3:
Chest Press: 20 reps @ 40 pounds
Half Chest Press (neutral position): 20 reps @ 40 pounds
Super Sets 4-5:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 15 pounds
Dumbbell Chest Press: 15 reps @ 15 pounds
Leaning Push Ups: 30
Row: 3 sets of 20 reps @ 40 pounds; 1 set of 15 reps @50 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 60 pounds
Dumbbell Row: 18 reps @ 15 pounds
Super Set 9:
Lat Pulls: 15 reps @ 75 pounds
Dumbbell Row: 15 reps @ 20 pounds
Have a great workout and enjoy your day!!
Monday, October 3, 2016
10/3/16: Core & Cardio
Hey there!!
Today I am switching things up due to time constraints, so I did my core this morning and I will be doing my cardio this afternoon while M is at ballet and jazz. So, that said, here's today's workout.
Core:
Max Reps in 45 seconds unless otherwise indicated:
Squats w/ Arm Raises (5 pound dumbbells): 30, 32
Crunches: 34, 34
Lunges w/Shoulder Press (5 pound dumbbells)
Back Extensions: 25 w/5 pound weight
Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists w/4 pound ball: 47, 48
Leg Lifts: 24, 22
Leaning Push Ups: 30
Cardio:
ARC Trainer: 30 minutes
Friday, September 30, 2016
9/30/16: Cardio/Core
Hey there!!
Here's today's workout. I didn't do as much cardio as normal, because I had a lot to do at home today, and a feeling that at least one kid was going to call home sick from school. I'm glad I adjusted, because that is in fact what happened this afternoon.
Cardio:
ARC Trainer: 15 minutes
Max Reps in 45 Secs (unless otherwise indicated)
Squats w/Arm Raises (5 pound dumbbells)
Crunches
Lunges w/Shoulder Press (5 pound dumbbells)
Back Extensions (20 reps)
Weighted Steam Engines (5 pound dumbbells)
Plank (75 secs)
Russian Twists
Side Crunches (Right Side)
Side Crunches (Left Side)
Leaning Push Ups: 30
Hope you have a great workout and enjoy your evening!
Here's today's workout. I didn't do as much cardio as normal, because I had a lot to do at home today, and a feeling that at least one kid was going to call home sick from school. I'm glad I adjusted, because that is in fact what happened this afternoon.
Cardio:
ARC Trainer: 15 minutes
Max Reps in 45 Secs (unless otherwise indicated)
Squats w/Arm Raises (5 pound dumbbells)
Crunches
Lunges w/Shoulder Press (5 pound dumbbells)
Back Extensions (20 reps)
Weighted Steam Engines (5 pound dumbbells)
Plank (75 secs)
Russian Twists
Side Crunches (Right Side)
Side Crunches (Left Side)
Leaning Push Ups: 30
Hope you have a great workout and enjoy your evening!
Thursday, September 29, 2016
9/29/16: Arms & Shoulders
Hey there!!!
Warm-Up:
Hammer Swings: 25/arm
Dips: 3 (my arms are on fire from Hula last night, so dips were really difficult)
Super Sets 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls (3 sets):
2 sets of 15 reps @ 35 pounds
1 set of 15 reps @ 40 pounds
Super Sets 4-6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 40 pounds
Super Sets 7-8:
Tricep Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Sets 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Sets 10-12:
Leaning Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Sets 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Hammer Swings: 25/arm
Hope you have a great workout and enjoy your day!!!
Warm-Up:
Hammer Swings: 25/arm
Dips: 3 (my arms are on fire from Hula last night, so dips were really difficult)
Super Sets 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls (3 sets):
2 sets of 15 reps @ 35 pounds
1 set of 15 reps @ 40 pounds
Super Sets 4-6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 40 pounds
Super Sets 7-8:
Tricep Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Sets 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Sets 10-12:
Leaning Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Sets 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Hammer Swings: 25/arm
Hope you have a great workout and enjoy your day!!!
Tuesday, September 27, 2016
9/27/16: Back & Chest
Here's today's workout. I'm playing with my workout schedule to work around/with my Hula Dance Class.
Warm Up:
Hammer Swings: 30/arm
Super Sets 1-2:
Chest Press: 20 @ 25 pounds
Chest Press (1/2 press in neutral position): 20 @ 25 pounds
Super Set 3:
Chest Press: 15 @ 40 pounds
Chest Press (1/2 press in neutral position): 12 @ 40 pounds
Super Set 4-5:
Dumbbell Flies: 15 @ 10 pounds
Dumbbell Chest Press: 15 @ 10 pounds
Super Set 6:
Dumbbell Flies: 12 @ 15 pounds
Dumbbell Chest Press: 12 @ 15 pounds
Leaning Push Ups: 30
Row: 20 @ 30 pounds, 20 @ 30 pounds, 20 @ 40 pounds, 15 @ 50 pounds
Super Set 7:
Lat Pulls: 20 @ 50 pounds
Dumbbell Row: 20/arm @ 10 pounds
Super Set 8:
Lat Pulls: 18 @ 50 pounds
Dumbbell Row: 18/arm @ 10 pounds
Super Set 9:
Lat Pulls: 15 @ 60 pounds
Dumbbell Row: 15/arm @ 15 pounds
Hope you have a great workout and enjoy the rest of your day!!
Warm Up:
Hammer Swings: 30/arm
Super Sets 1-2:
Chest Press: 20 @ 25 pounds
Chest Press (1/2 press in neutral position): 20 @ 25 pounds
Super Set 3:
Chest Press: 15 @ 40 pounds
Chest Press (1/2 press in neutral position): 12 @ 40 pounds
Super Set 4-5:
Dumbbell Flies: 15 @ 10 pounds
Dumbbell Chest Press: 15 @ 10 pounds
Super Set 6:
Dumbbell Flies: 12 @ 15 pounds
Dumbbell Chest Press: 12 @ 15 pounds
Leaning Push Ups: 30
Row: 20 @ 30 pounds, 20 @ 30 pounds, 20 @ 40 pounds, 15 @ 50 pounds
Super Set 7:
Lat Pulls: 20 @ 50 pounds
Dumbbell Row: 20/arm @ 10 pounds
Super Set 8:
Lat Pulls: 18 @ 50 pounds
Dumbbell Row: 18/arm @ 10 pounds
Super Set 9:
Lat Pulls: 15 @ 60 pounds
Dumbbell Row: 15/arm @ 15 pounds
Hope you have a great workout and enjoy the rest of your day!!
9/24/16: Arms & Shoulders
Warm Up:
Hammer Swings: 25/arm
Dips: 5.5
Super Set 1:
Dumbbell Curls: 15 @ 10 pounds
Hammer Curls: 15 @ 10 pounds
Preacher Curls: 15 @ 35 pounds
Super Set 2:
Dumbbell Curls: 15 @ 10 pounds
Hammer Curls: 15 @ 10 pounds
Preacher Curls: 15 @ 40 pounds
Super Set 3:
Tricep Pull Downs: 15 @ 10 pounds
Tricep Push Downs: 15 @ 30 pounds
Super Set 4:
Tricep Pull Downs: 12 @ 10 pounds
Tricep Push Downs: 15 @ 30 pounds
Super Sets 5-6:
Tricep Kickbacks: 15 @ 10 pounds
Skull Crushers: 15 @ 10 pounds
Super Sets 7-8:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 15 @ 5 pounds
Hammer Swings: 25/arm
Dips: 5.5
Super Set 1:
Dumbbell Curls: 15 @ 10 pounds
Hammer Curls: 15 @ 10 pounds
Preacher Curls: 15 @ 35 pounds
Super Set 2:
Dumbbell Curls: 15 @ 10 pounds
Hammer Curls: 15 @ 10 pounds
Preacher Curls: 15 @ 40 pounds
Super Set 3:
Tricep Pull Downs: 15 @ 10 pounds
Tricep Push Downs: 15 @ 30 pounds
Super Set 4:
Tricep Pull Downs: 12 @ 10 pounds
Tricep Push Downs: 15 @ 30 pounds
Super Sets 5-6:
Tricep Kickbacks: 15 @ 10 pounds
Skull Crushers: 15 @ 10 pounds
Super Sets 7-8:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 15 @ 5 pounds
Thursday, September 22, 2016
9/21/16: Cardio & Core
Here's today's workout. I only managed to complete two cycles of my core workout, because I got dizzy in the middle of the second cycle. We're fighting some pretty major allergies in our house, and while I think that's all mine was, I didn't want to take any chances, so I stopped after I finished the last cycle. NOT what I planned, but hey, something is better than nothing. :)
Cardio:
Row: 15 min
Dips: 4.5
Core: 2 Cycles, max reps in 45 seconds unless otherwise indicated
Squats w/Arm Lifts (3 pound dumbbells): 26, 30
Leg Lifts: 22, 22
Bicycles: 51, 47
Lunges w/ Shoulder Press (5 pound dumbbells)
Back Extensions (5 pound weight): 30 reps
Weighted Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball): 45, 46
Crunches: 35, 33
How was your workout today?
Cardio:
Row: 15 min
Dips: 4.5
Core: 2 Cycles, max reps in 45 seconds unless otherwise indicated
Squats w/Arm Lifts (3 pound dumbbells): 26, 30
Leg Lifts: 22, 22
Bicycles: 51, 47
Lunges w/ Shoulder Press (5 pound dumbbells)
Back Extensions (5 pound weight): 30 reps
Weighted Steam Engines (5 pound dumbbells)
Plank: 75 seconds
Russian Twists (4 pound ball): 45, 46
Crunches: 35, 33
How was your workout today?
Wednesday, September 21, 2016
9/21/16: Back & Chest
Hey there!!
I lost another 2 pounds this week!! Check out the other blog for more details and this week's progress pictures. I'm going to start doing weekly measurements in addition to weight loss updates. I'm pretty excited this week, because I realized this morning, that I've been working out because I want to now, not just because my "kid" brother is pushing me. I'm going in on my own, even when I don't feel good, I've added an extra day and a dance class on Wednesday nights too. I'm also designing my own workouts using the exercises that Jon provided early on. I'm pretty proud of that!
Warm Up:
Hammer Swings: 30/arm
Super Set 1-2:
Chest Press (full press): 20 reps @ 25 pounds
Chest Press (neutral position, half press): 20 reps @ 25 pounds
Super Set 3:
Chest Press (full press): 15 reps @ 40 pounds
Chest Press (neutral position, half press): 15 reps @ 40 pounds
Super Set 4-5:
Dumbbell Flies: 15 reps @ 5 pounds
Dumbbell Chest Press: 15 reps @ 5 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Hammer Swings: 30/arm
Row: 3 sets of 20 reps @ 30 pounds; 1 set of 15 reps @ 40 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 50 pounds
Dumbbell Row: 18 reps @ 10 pounds
Super Set 9:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Row: 15 reps @ 15 pounds
Cool Down:
Back Extensions: 45 reps w/ 5 pounds
Back Extensions: 40 reps
How was your workout today??
I lost another 2 pounds this week!! Check out the other blog for more details and this week's progress pictures. I'm going to start doing weekly measurements in addition to weight loss updates. I'm pretty excited this week, because I realized this morning, that I've been working out because I want to now, not just because my "kid" brother is pushing me. I'm going in on my own, even when I don't feel good, I've added an extra day and a dance class on Wednesday nights too. I'm also designing my own workouts using the exercises that Jon provided early on. I'm pretty proud of that!
Warm Up:
Hammer Swings: 30/arm
Super Set 1-2:
Chest Press (full press): 20 reps @ 25 pounds
Chest Press (neutral position, half press): 20 reps @ 25 pounds
Super Set 3:
Chest Press (full press): 15 reps @ 40 pounds
Chest Press (neutral position, half press): 15 reps @ 40 pounds
Super Set 4-5:
Dumbbell Flies: 15 reps @ 5 pounds
Dumbbell Chest Press: 15 reps @ 5 pounds
Super Set 6:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Hammer Swings: 30/arm
Row: 3 sets of 20 reps @ 30 pounds; 1 set of 15 reps @ 40 pounds
Super Set 7:
Lat Pulls: 20 reps @ 50 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 8:
Lat Pulls: 18 reps @ 50 pounds
Dumbbell Row: 18 reps @ 10 pounds
Super Set 9:
Lat Pulls: 15 reps @ 60 pounds
Dumbbell Row: 15 reps @ 15 pounds
Cool Down:
Back Extensions: 45 reps w/ 5 pounds
Back Extensions: 40 reps
How was your workout today??
9/20/16: Cardio & Core
Warm-up:
ARC: 40 minute
2 Cycles: Max reps in 45 secs unless otherwise noted
Squats w/Arm Raises: 20, 25
Crunches: 25, 33
Lunges w/Shoulder Press
Back Extensions: 20 reps
Steam Engines
Plank: 75 secs, 90 secs
Russian Twists: 43, 46
Leg Lifts: 22, 22
Cool Down:
Leaning Push Ups: 30 reps
Tire Steps: 30/foot
ARC: 40 minute
2 Cycles: Max reps in 45 secs unless otherwise noted
Squats w/Arm Raises: 20, 25
Crunches: 25, 33
Lunges w/Shoulder Press
Back Extensions: 20 reps
Steam Engines
Plank: 75 secs, 90 secs
Russian Twists: 43, 46
Leg Lifts: 22, 22
Cool Down:
Leaning Push Ups: 30 reps
Tire Steps: 30/foot
9/19/16: Legs
Warm-up:
ARC: 25 mins
2 Cycles:
Leg Press: 25 reps @ 90 pounds
Split Squats: 10/side
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges: Wall to Wall
Leg Lifts: 20 reps
Calf Raises: 20 reps @ 20 pounds
Calf Extensions: 20 reps @ 90 pounds
Hope your workout was great!!
ARC: 25 mins
2 Cycles:
Leg Press: 25 reps @ 90 pounds
Split Squats: 10/side
Leg Extensions: 20 reps @ 40 pounds
Leg Curls: 20 reps @ 55 pounds
Lunges: Wall to Wall
Leg Lifts: 20 reps
Calf Raises: 20 reps @ 20 pounds
Calf Extensions: 20 reps @ 90 pounds
Hope your workout was great!!
Saturday, September 17, 2016
9/17/16: Cardio & Core
Hey there!!
Today's workout was completed in 2 portions due to working around the kiddo's dance classes which are back-to-back on Saturdays.
Cardio:
16 min Row (3330 meters)
Core:
Squats w/ chest press w/5 pound dumbbells (max reps in 60 secs)
Leg Lifts (max reps in 60 secs)
Bicycles (max reps in 60 secs)
Lunges w/Trunk Twist (wall to wall)
Back Extensions w/5 pound weight (max reps in 60 secs)
Steam Engines w/5 pound dumbbells (wall to wall)
Plank (60 secs)
Russian Twists w/4 pound ball (max reps in 60 secs)
Crunches (max reps in 60 secs)
Dips: 4
Hammer Swings: 25/arm
Tire Steps: 35/leg
Taking tomorrow off!! More on Monday! Enjoy your workout and have a great day!!
Today's workout was completed in 2 portions due to working around the kiddo's dance classes which are back-to-back on Saturdays.
Cardio:
16 min Row (3330 meters)
Core:
Squats w/ chest press w/5 pound dumbbells (max reps in 60 secs)
Leg Lifts (max reps in 60 secs)
Bicycles (max reps in 60 secs)
Lunges w/Trunk Twist (wall to wall)
Back Extensions w/5 pound weight (max reps in 60 secs)
Steam Engines w/5 pound dumbbells (wall to wall)
Plank (60 secs)
Russian Twists w/4 pound ball (max reps in 60 secs)
Crunches (max reps in 60 secs)
Dips: 4
Hammer Swings: 25/arm
Tire Steps: 35/leg
Taking tomorrow off!! More on Monday! Enjoy your workout and have a great day!!
9/16/16: Chest & Back
Hey there!!
Yesterday was crazy so I didn't get my workout posted when I intended, but at least I got it up today. Yesterday was Chest and Back. I'm quite proud of myself, because I designed this workout all on my own!
So here it is:
Warm-up:
Hammer Swings: 25/arm
Chest Press:
Set 1: 20 reps @ 25 pounds
Set 2: 15 reps @ 25 pounds
Set 3: 15 reps @ 40 pounds
Super Set 1-2:
Dumbbell Flies: 15 reps @ 5 pounds
Dumbbell Chest Press: 15 reps @ 5 pounds
Super Set 3:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Hammer Swings: 30/arm
Row:
Set 1-2: 20 reps @ 30 pounds
Set 3: 15 reps @ 30 pounds
Set 4: 15 reps @ 40 pounds
Super Set 4:
Lat Pulls: 20 reps @ 40 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 5:
Lat Pulls: 18 reps @ 40 pounds
Dumbbell Row: 18 reps @ 10 pounds
Super Set 6:
Lat Pulls: 15 reps @ 50 pounds
Dumbbell Row: 15 reps @ 15 pounds
Back Extensions: 85
Hope your workout was great yesterday and you're meeting your goals!!
Yesterday was crazy so I didn't get my workout posted when I intended, but at least I got it up today. Yesterday was Chest and Back. I'm quite proud of myself, because I designed this workout all on my own!
So here it is:
Warm-up:
Hammer Swings: 25/arm
Chest Press:
Set 1: 20 reps @ 25 pounds
Set 2: 15 reps @ 25 pounds
Set 3: 15 reps @ 40 pounds
Super Set 1-2:
Dumbbell Flies: 15 reps @ 5 pounds
Dumbbell Chest Press: 15 reps @ 5 pounds
Super Set 3:
Dumbbell Flies: 15 reps @ 10 pounds
Dumbbell Chest Press: 15 reps @ 10 pounds
Hammer Swings: 30/arm
Row:
Set 1-2: 20 reps @ 30 pounds
Set 3: 15 reps @ 30 pounds
Set 4: 15 reps @ 40 pounds
Super Set 4:
Lat Pulls: 20 reps @ 40 pounds
Dumbbell Row: 20 reps @ 10 pounds
Super Set 5:
Lat Pulls: 18 reps @ 40 pounds
Dumbbell Row: 18 reps @ 10 pounds
Super Set 6:
Lat Pulls: 15 reps @ 50 pounds
Dumbbell Row: 15 reps @ 15 pounds
Back Extensions: 85
Hope your workout was great yesterday and you're meeting your goals!!
9/15/16: Cardio
Hey there!!
I woke up sick Thursday morning, so my normal routine was disrupted. BUT, I did get some sort of workout in the afternoon while Abbi was at her Art Lesson and her Dance Class. It wasn't much, and definitely NOT what I had planned, but it was something!
Because I was feeling under the weather, I only did a 15 minute row. But boy does rowing work up a sweat.
Hope your workouts are going well!
Have a great day!
I woke up sick Thursday morning, so my normal routine was disrupted. BUT, I did get some sort of workout in the afternoon while Abbi was at her Art Lesson and her Dance Class. It wasn't much, and definitely NOT what I had planned, but it was something!
Because I was feeling under the weather, I only did a 15 minute row. But boy does rowing work up a sweat.
Hope your workouts are going well!
Have a great day!
Wednesday, September 14, 2016
9/14/16: Legs
Hey there!!
So, it's Wednesday and time for my weight loss update. I'll have a more detailed post in my regular blog later tonight, complete with this week's progress pictures. That said, here's today's workout. I'm pretty proud of this one, planned it all by myself.
Warm-up: 10 min Row
Leg Curls: 20 @ 40 pounds
Super Set 1-2:
Leg Curls: 20 @ 55 pounds
Squats: 20
Super Set 3:
Leg Curls: 20 @ 70 pounds
Squats: 20
Leg Press: 25 @ 60 pounds
Super Set 4:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Super Set 5:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Leg Lifts: 15
Super Set 6:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Leg Lifts: 15
Tire Steps: 15/leg
Super Set 7:
Leg Press: 25 @ 70 pounds
Split Squats: 12/leg
Leg Lifts: 15
Tire Steps: 15/leg
Cool Down: 10 min Tread
How was your workout? Tell me about it!!
Have a Blessed day!
So, it's Wednesday and time for my weight loss update. I'll have a more detailed post in my regular blog later tonight, complete with this week's progress pictures. That said, here's today's workout. I'm pretty proud of this one, planned it all by myself.
Warm-up: 10 min Row
Leg Curls: 20 @ 40 pounds
Super Set 1-2:
Leg Curls: 20 @ 55 pounds
Squats: 20
Super Set 3:
Leg Curls: 20 @ 70 pounds
Squats: 20
Leg Press: 25 @ 60 pounds
Super Set 4:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Super Set 5:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Leg Lifts: 15
Super Set 6:
Leg Press: 25 @ 60 pounds
Split Squats: 12/leg
Leg Lifts: 15
Tire Steps: 15/leg
Super Set 7:
Leg Press: 25 @ 70 pounds
Split Squats: 12/leg
Leg Lifts: 15
Tire Steps: 15/leg
Cool Down: 10 min Tread
How was your workout? Tell me about it!!
Have a Blessed day!
Tuesday, September 13, 2016
9/13/16: Cardio & Core
Hey there!!
Did you have a good workout today?? I did! Check it out below:
Cardio: 35 minute ARC run
Core Circuit:
Squats w/Arm Raises using 5 pound dumbbells - 60 secs
Crunches - 60 secs max reps (43. 46)
Lunges w/Shoulder Press using 5 pound dumbbells
Back Extensions (34, 37)
Steam Engines holding 5 pound dumbbells
Plank - 60 secs
Russian Twists - 60 secs max reps (104, 112)
Leg Lifts - 60 secs max reps (25, 28)
I intended to do three circuits, but I only ended up with time to make it through 2 circuits. I'm still feeling it though.
How about you? How are you doing with your goals? Send me a comment, I'd love to hear from you!!
Did you have a good workout today?? I did! Check it out below:
Cardio: 35 minute ARC run
Core Circuit:
Squats w/Arm Raises using 5 pound dumbbells - 60 secs
Crunches - 60 secs max reps (43. 46)
Lunges w/Shoulder Press using 5 pound dumbbells
Back Extensions (34, 37)
Steam Engines holding 5 pound dumbbells
Plank - 60 secs
Russian Twists - 60 secs max reps (104, 112)
Leg Lifts - 60 secs max reps (25, 28)
I intended to do three circuits, but I only ended up with time to make it through 2 circuits. I'm still feeling it though.
How about you? How are you doing with your goals? Send me a comment, I'd love to hear from you!!
Monday, September 12, 2016
9/12/16: Arms & Shoulders
Hey there!!
I ended up sick on Friday and slept all day. I'm still feeling icky, but not nearly as bad, so I did work out today and I'm quite proud of myself. I picked the workout myself, and added extra reps at the end.
Here's what I did today!
Warm-Up:
Hammer Swings: 25 reps/arm
Tire Steps: 30 reps/leg
Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls: 2 sets of 15 reps @ 35 pounds; 1 set of 15 reps @ 40 pounds
Super Set 4-5:
Triceps Pull Down: 15 reps @ 5 pounds
Triceps Push Down: 15 reps @ 30 pounds
Super Set 6:
Triceps Pull Down: 15 reps @ 10 pounds
Triceps Push Down: 15 reps @ 40 pounds
Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Set 10-11:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Set 12:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 12 reps @ 10 pounds
Super Set 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Dips: 3
Hammer Swings: 25 reps/arm
Hope your workout was as successful as mine! Have a great night!
I ended up sick on Friday and slept all day. I'm still feeling icky, but not nearly as bad, so I did work out today and I'm quite proud of myself. I picked the workout myself, and added extra reps at the end.
Here's what I did today!
Warm-Up:
Hammer Swings: 25 reps/arm
Tire Steps: 30 reps/leg
Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds
Preacher Curls: 2 sets of 15 reps @ 35 pounds; 1 set of 15 reps @ 40 pounds
Super Set 4-5:
Triceps Pull Down: 15 reps @ 5 pounds
Triceps Push Down: 15 reps @ 30 pounds
Super Set 6:
Triceps Pull Down: 15 reps @ 10 pounds
Triceps Push Down: 15 reps @ 40 pounds
Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Set 10-11:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Set 12:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 12 reps @ 10 pounds
Super Set 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds
Dips: 3
Hammer Swings: 25 reps/arm
Hope your workout was as successful as mine! Have a great night!
Thursday, September 8, 2016
9/8/16: Arms & Shoulders
Hey there!!!
So, today I managed to make it through the whole workout, despite still not feeling my best! On top of that, I figured out most of the workout myself and Jon only helped me with a couple of exercises!!
So, here's today's workout:
Warm-Up:
Hammer Swings: 25/arm
Tire Steps: 30/leg
Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 12 reps @ 15 pounds
Hammer Curls: 12 reps @ 15 pounds
Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+7.5 pounds each side
Super Set 4-6:
Triceps Push down w/rope: 15 reps
Triceps Pull down: 15 reps
Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Set 10-12:
Wall Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Set 13-14:
Shrugs: 15 reps @ 20 pounds each side
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 25 pounds each side
Shoulder Press: 15 reps @ 25 pounds
Dips: Max possible (only 1 today)
Have a great workout and enjoy your day!
So, today I managed to make it through the whole workout, despite still not feeling my best! On top of that, I figured out most of the workout myself and Jon only helped me with a couple of exercises!!
So, here's today's workout:
Warm-Up:
Hammer Swings: 25/arm
Tire Steps: 30/leg
Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds
Super Set 3:
Dumbbell Curls: 12 reps @ 15 pounds
Hammer Curls: 12 reps @ 15 pounds
Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+7.5 pounds each side
Super Set 4-6:
Triceps Push down w/rope: 15 reps
Triceps Pull down: 15 reps
Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds
Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds
Super Set 10-12:
Wall Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds
Super Set 13-14:
Shrugs: 15 reps @ 20 pounds each side
Shoulder Press: 15 reps @ 25 pounds
Super Set 15:
Shrugs: 15 reps @ 25 pounds each side
Shoulder Press: 15 reps @ 25 pounds
Dips: Max possible (only 1 today)
Have a great workout and enjoy your day!
Wednesday, September 7, 2016
9/716: Cardio/Core
Good morning!!!
I'll be honest, I didn't work out as much as I planned today. I don't feel good (girl stuff) and frankly extra pressure on my core and moving in general just really sucks today. That said, here is what I did:
30 minute Row: I'm pretty proud of my stats, check them out below!!
Circuit:
Squats w/Arm Raises (3 pounds): 25
Crunches: Max reps in 45 seconds (40)
Bicycles: Max reps in 45 seconds (45)
Supermans: Max reps in 45 seconds (25)
Lunges w/Shoulder Press (3 pounds): wall to wall
Steam Engines (3 pounds): wall to wall
Leg Lifts: Max reps in 45 seconds (22)
Plank: 75 seconds
Mountain Climbers: Max reps in 45 seconds (40)
Flutter Kicks: Max reps in 45 seconds (lost count after 40)
Russian Twists w/4 pound ball: Max reps in 45 seconds (40)
Back Extensions w/2.5 weight: Max reps in 45 seconds (30)
Snake Stretch: 60 seconds
Tire Steps: 40
The goal was to do 3 circuits; 2 at max reps in 45 seconds and the last at max reps in 60 seconds. But, the first circuit took me 20 minutes to finish and by the end I was just hurting too much to keep going. The girls have piano this evening and I may try to get one more circuit in during their class. If I do, I'll update after.
Have a great workout and enjoy your day!
I'll be honest, I didn't work out as much as I planned today. I don't feel good (girl stuff) and frankly extra pressure on my core and moving in general just really sucks today. That said, here is what I did:
30 minute Row: I'm pretty proud of my stats, check them out below!!
Squats w/Arm Raises (3 pounds): 25
Crunches: Max reps in 45 seconds (40)
Bicycles: Max reps in 45 seconds (45)
Supermans: Max reps in 45 seconds (25)
Lunges w/Shoulder Press (3 pounds): wall to wall
Steam Engines (3 pounds): wall to wall
Leg Lifts: Max reps in 45 seconds (22)
Plank: 75 seconds
Mountain Climbers: Max reps in 45 seconds (40)
Flutter Kicks: Max reps in 45 seconds (lost count after 40)
Russian Twists w/4 pound ball: Max reps in 45 seconds (40)
Back Extensions w/2.5 weight: Max reps in 45 seconds (30)
Snake Stretch: 60 seconds
Tire Steps: 40
The goal was to do 3 circuits; 2 at max reps in 45 seconds and the last at max reps in 60 seconds. But, the first circuit took me 20 minutes to finish and by the end I was just hurting too much to keep going. The girls have piano this evening and I may try to get one more circuit in during their class. If I do, I'll update after.
Have a great workout and enjoy your day!
Tuesday, September 6, 2016
9/6/16: Legs
Hey there!!
Today was leg day and after a long weekend of no actual workout, I'm really sore! Get ready, Jon was attempting to "kill" my legs today. For the record, I increased the reps on my own, so most of the soreness is my own fault.
Warm-up: 33 minute ARC (I'm working on increasing my cardio to 45 minutes on this machine; slowly but surely.)
Leg Curls: 20 @ 40 pounds
Super Sets 1 & 2:
Leg Curls: 20 @ 40 pounds
Squats: 20
Super Set 3:
Leg Curls: 15 @ 55 pounds
Squats: 15
Leg Press: 25 @ 70 pounds
Super Sets 1-3:
Leg Press: 25 @ 70 pounds
Split Squats: 15 each leg
Super Set 4:
Leg Press: 25 @ 90 pounds
Split Squats: 15 each leg
Leg Lifts: 3 sets of 20
Have a great workout and enjoy your day!!
Today was leg day and after a long weekend of no actual workout, I'm really sore! Get ready, Jon was attempting to "kill" my legs today. For the record, I increased the reps on my own, so most of the soreness is my own fault.
Warm-up: 33 minute ARC (I'm working on increasing my cardio to 45 minutes on this machine; slowly but surely.)
Leg Curls: 20 @ 40 pounds
Super Sets 1 & 2:
Leg Curls: 20 @ 40 pounds
Squats: 20
Super Set 3:
Leg Curls: 15 @ 55 pounds
Squats: 15
Leg Press: 25 @ 70 pounds
Super Sets 1-3:
Leg Press: 25 @ 70 pounds
Split Squats: 15 each leg
Super Set 4:
Leg Press: 25 @ 90 pounds
Split Squats: 15 each leg
Leg Lifts: 3 sets of 20
Have a great workout and enjoy your day!!
Saturday, September 3, 2016
Older Arm Workouts
Hey there!
Here are some of my older arm workouts.
1.
Warm-up: 10 minute Bike
Spider Curls: 2 sets of 15
Super Set 1x2:
Dumbbell Curls: 20 reps at 10 pounds
Hammer Curls: 20 reps at 10 pounds
Palm up Machine Curls: 10 reps
Knuckle Up Machine Curls: 10 reps
Super Set 2x2:
Triceps Push Down: 20 reps
Triceps Pull Down: 20 reps
Triceps Push Down (Rope): 20 reps
2.
Warm-up: 10 minute row
Spider Curls: 15 reps, 15 reps, 15 reps (increase by 5 pounds)
Super Set 1x3 (increase weight by 5 pounds on 3 set):
Dumbbell Curls: 10 reps
Hammer Curls: 10 reps
Super Set 2x3:
Easy Bar Curls: 12 reps
Palm Down Bar Curls: 12 reps
Super Set 3x3:
Triceps Push Downs: 12 reps
Triceps Pull downs (Rope): 12 reps
Triceps Bar Pulls - Palm Up: 12 reps
3,
Warm-up: 15 minute ARC
Super Set 1x3:
Triceps Push Down: 10-12 reps
Triceps Kick Back: 10-12 reps
Triceps Pull Down: 10-12 reps
Steam Engines: Wall to Wall x2
Super Set 2x3:
Dumbbell Curl: 10-12 reps
Rope Curl: 10-12 reps
Bar Curl: 10-12 reps
Walking Lunges w/Trunk Twist
Chest Press: 4 sets of 12-15 reps
4.
Warm-up: 15 minute ARC
Super Set 1x3:
Rope Pull Downs: failure plus 5
Over the Shoulder Pull: 10-12 reps each arm
Pull Down and Extend: 10 reps each arm
Super Set 2x3:
Rope Pull Ups: failure plus 5
Bending Pull Across and Extend: 10-12 reps
Rope Pull Forward: 12 reps
5.
Warm-up: 20 minute Row
Circuit x4:
Dumbbell Curls: 12-15 reps
Hammer Curls: 12-15 reps
Preacher Curls: 12-15 reps
Triceps Pull Down: 12-15 reps
Triceps Push Downs: 12-15 reps
Triceps Kickbacks: 12-15 reps
Skull Crushers: 12-15 reps
Here are some of my older arm workouts.
1.
Warm-up: 10 minute Bike
Spider Curls: 2 sets of 15
Super Set 1x2:
Dumbbell Curls: 20 reps at 10 pounds
Hammer Curls: 20 reps at 10 pounds
Palm up Machine Curls: 10 reps
Knuckle Up Machine Curls: 10 reps
Super Set 2x2:
Triceps Push Down: 20 reps
Triceps Pull Down: 20 reps
Triceps Push Down (Rope): 20 reps
2.
Warm-up: 10 minute row
Spider Curls: 15 reps, 15 reps, 15 reps (increase by 5 pounds)
Super Set 1x3 (increase weight by 5 pounds on 3 set):
Dumbbell Curls: 10 reps
Hammer Curls: 10 reps
Super Set 2x3:
Easy Bar Curls: 12 reps
Palm Down Bar Curls: 12 reps
Super Set 3x3:
Triceps Push Downs: 12 reps
Triceps Pull downs (Rope): 12 reps
Triceps Bar Pulls - Palm Up: 12 reps
3,
Warm-up: 15 minute ARC
Super Set 1x3:
Triceps Push Down: 10-12 reps
Triceps Kick Back: 10-12 reps
Triceps Pull Down: 10-12 reps
Steam Engines: Wall to Wall x2
Super Set 2x3:
Dumbbell Curl: 10-12 reps
Rope Curl: 10-12 reps
Bar Curl: 10-12 reps
Walking Lunges w/Trunk Twist
Chest Press: 4 sets of 12-15 reps
4.
Warm-up: 15 minute ARC
Super Set 1x3:
Rope Pull Downs: failure plus 5
Over the Shoulder Pull: 10-12 reps each arm
Pull Down and Extend: 10 reps each arm
Super Set 2x3:
Rope Pull Ups: failure plus 5
Bending Pull Across and Extend: 10-12 reps
Rope Pull Forward: 12 reps
5.
Warm-up: 20 minute Row
Circuit x4:
Dumbbell Curls: 12-15 reps
Hammer Curls: 12-15 reps
Preacher Curls: 12-15 reps
Triceps Pull Down: 12-15 reps
Triceps Push Downs: 12-15 reps
Triceps Kickbacks: 12-15 reps
Skull Crushers: 12-15 reps
Last No Workout Saturday
Hey there!
I have been only working out 5 days a week regularly. Until next week! The girls start dance class on Saturday mornings next week, which means I will already be at the gym for almost 2 hours. I plan to start working out on Saturdays starting next week and I'm looking forward to seeing even more results! :)
Later!
I have been only working out 5 days a week regularly. Until next week! The girls start dance class on Saturday mornings next week, which means I will already be at the gym for almost 2 hours. I plan to start working out on Saturdays starting next week and I'm looking forward to seeing even more results! :)
Later!
Friday, September 2, 2016
9/2/16: Core Circuit & Arms
Hey there!! Sometimes I have to remember that my brother, Jon, is a Marine and that he sometimes forgets that I'm not. That said, I am hugely appreciative for his help getting me to where I am so far. This workout left my arms feeling like spaghetti, but I love every minute of it!! So here it is:
Warm-up: Hammer Swings 20 reps/arm, 15 reps/arm, 15 reps/arm
Circuit: 2 Cycles
Leg Curls: 20 reps at 55 pounds
Steam Engines: 20 reps weighted (5 pound dumbbells)
Back Extensions: 20 reps weighted (5 pound bar weight)
Cross-body Dumbbell Snatch: 20 reps at 10 pounds
Walking Lunges with Dumbbell Press: 5 pounds
Squats: 20 reps
Arms
Super Set 1:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 2:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 3:
Sitting Curls: 15 reps at 15 pounds/arm
Sitting Hammer Curls: 15 reps at 15 pounds/arm
Super Set 4:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 5:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 6:
Barbell Curls (Palm Down/halfway): 15 reps with 2.5 weights added to each side
Barbell Curls (Pam Up): 15 reps with 2.5 weights added to each side
Super Set 7:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 8:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 9:
Dumbbell Triceps Extension: 15 reps at 15 pounds/arm
Triceps Push Down: 15 reps at 15 pounds/arm
Have a fantastic workout and enjoy your day!
Warm-up: Hammer Swings 20 reps/arm, 15 reps/arm, 15 reps/arm
Circuit: 2 Cycles
Leg Curls: 20 reps at 55 pounds
Steam Engines: 20 reps weighted (5 pound dumbbells)
Back Extensions: 20 reps weighted (5 pound bar weight)
Cross-body Dumbbell Snatch: 20 reps at 10 pounds
Walking Lunges with Dumbbell Press: 5 pounds
Squats: 20 reps
Arms
Super Set 1:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 2:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 3:
Sitting Curls: 15 reps at 15 pounds/arm
Sitting Hammer Curls: 15 reps at 15 pounds/arm
Super Set 4:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 5:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 6:
Barbell Curls (Palm Down/halfway): 15 reps with 2.5 weights added to each side
Barbell Curls (Pam Up): 15 reps with 2.5 weights added to each side
Super Set 7:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 8:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 9:
Dumbbell Triceps Extension: 15 reps at 15 pounds/arm
Triceps Push Down: 15 reps at 15 pounds/arm
Have a fantastic workout and enjoy your day!
Thursday, September 1, 2016
September 1, 2016: Chest & Back
Hey there!! He warned me today would be brutal. He was right! I hurt, good hurt, but hurt nonetheless! Here's the workout:
Warm up: 25 minute Row
Chest
Chest Press: 20 reps at 25 pounds; 15 reps at 25 pounds; 15 reps at 40 pounds
Superset 1:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds
Superset 2:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds
Superset 3:
Dumbbell Flies: 12 reps at 10 pounds
Dumbbell Chest Press: 12 reps at 10 pounds
Hammer Swings: 30 per side
Back
Row: 20 reps at 20 pounds
Superset 1:
Row: 20 reps at 30 pounds
Lat Pulls: 20 reps at 40 pounds
Dumbbell Row: 20 reps at 10 pounds
Superset 2:
Row: 15 reps at 30 pounds
Lat Pulls: 15 reps at 40 pounds
Dumbbell Row: 15 reps at 10 pounds
Superset 3:
Row: 15 reps at 40 pounds
Lat Pulls: 15 reps at 50 pounds
Dumbbell Row: 15 reps at 15 pounds
Back Extensions: 85
Have a good workout and enjoy your day!!!
Warm up: 25 minute Row
Chest
Chest Press: 20 reps at 25 pounds; 15 reps at 25 pounds; 15 reps at 40 pounds
Superset 1:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds
Superset 2:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds
Superset 3:
Dumbbell Flies: 12 reps at 10 pounds
Dumbbell Chest Press: 12 reps at 10 pounds
Hammer Swings: 30 per side
Back
Row: 20 reps at 20 pounds
Superset 1:
Row: 20 reps at 30 pounds
Lat Pulls: 20 reps at 40 pounds
Dumbbell Row: 20 reps at 10 pounds
Superset 2:
Row: 15 reps at 30 pounds
Lat Pulls: 15 reps at 40 pounds
Dumbbell Row: 15 reps at 10 pounds
Superset 3:
Row: 15 reps at 40 pounds
Lat Pulls: 15 reps at 50 pounds
Dumbbell Row: 15 reps at 15 pounds
Back Extensions: 85
Have a good workout and enjoy your day!!!
Wednesday, August 31, 2016
August 31, 2016: Cardio/Core
Hey there!!!
Treadmill: 20 minutes
First Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 20
Flutter Kicks: 20
Lie Down Foot Touches: 40
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds
Second Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 30
Flutter Kicks: 25
Lie Down Foot Touches: 50
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds
Third Circuit:
Crunches: 50
Bicycles: 30
Supermans: 30
Left Lifts: 30
Plank: 60 seconds
Side Crunches: 40
Flutter Kicks: 30
Lie Down Foot Touches: 60
Russian Twists: 40
Back Extensions: 30
Snake Stretch: 60 seconds
Tire Steps: 100
Have a good workout and enjoy your day!!!
Treadmill: 20 minutes
First Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 20
Flutter Kicks: 20
Lie Down Foot Touches: 40
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds
Second Circuit:
Crunches: 30
Bicycles: 20
Supermans: 20
Left Lifts: 20
Plank: 60 seconds
Side Crunches: 30
Flutter Kicks: 25
Lie Down Foot Touches: 50
Russian Twists: 30
Back Extensions: 25
Snake Stretch: 60 seconds
Third Circuit:
Crunches: 50
Bicycles: 30
Supermans: 30
Left Lifts: 30
Plank: 60 seconds
Side Crunches: 40
Flutter Kicks: 30
Lie Down Foot Touches: 60
Russian Twists: 40
Back Extensions: 30
Snake Stretch: 60 seconds
Tire Steps: 100
Have a good workout and enjoy your day!!!
Tuesday, August 30, 2016
Older Back Workouts
Hey there!!
Here are some of my previous back workouts from April-August. I'm posting them all in one post to make things quicker.
1.
Warm-up: 10 minute treadmill
Lat pull down: 3 sets of 12 reps
Row machine: 3 sets of 12 reps at 40 pounds
Pull overs with dumbbells: 3 sets of 12 reps
Bending, long bar, one arm row: 4 sets of 10 reps
Hammers: 2 sets of 10 per hand
2.
Warm-up: 10 minute row
2 Super Sets: 20 lat pull downs, 20 seconds with Ropes
3 Super Sets: 12 Lie Down Rows; 12 Arm Raises with controlled drop
Super Set: 12 Lie Down Rows Palm Up; 12 Arm Raises with controlled drop
3 Super Sets: 15 Straight bar machine Row; 15 Straight bar machine row palm up; 15 resistance band stretch
Hammers: 2 sets of 10 reps; 1 set of 15 reps
Core at home: 3 times through the circuit
1 minute leg lifts
1 minute flutter kicks
1 minute hip thrusts
1 minute plank
1 minute supermans
1 minute snake stretch
Have a great workout!
Here are some of my previous back workouts from April-August. I'm posting them all in one post to make things quicker.
1.
Warm-up: 10 minute treadmill
Lat pull down: 3 sets of 12 reps
Row machine: 3 sets of 12 reps at 40 pounds
Pull overs with dumbbells: 3 sets of 12 reps
Bending, long bar, one arm row: 4 sets of 10 reps
Hammers: 2 sets of 10 per hand
2.
Warm-up: 10 minute row
2 Super Sets: 20 lat pull downs, 20 seconds with Ropes
3 Super Sets: 12 Lie Down Rows; 12 Arm Raises with controlled drop
Super Set: 12 Lie Down Rows Palm Up; 12 Arm Raises with controlled drop
3 Super Sets: 15 Straight bar machine Row; 15 Straight bar machine row palm up; 15 resistance band stretch
Hammers: 2 sets of 10 reps; 1 set of 15 reps
Core at home: 3 times through the circuit
1 minute leg lifts
1 minute flutter kicks
1 minute hip thrusts
1 minute plank
1 minute supermans
1 minute snake stretch
Have a great workout!
Getting Started
Hey everyone,
I will be updating my normal blog on a weekly basis with my weight loss progress among other things, but I wanted somewhere that I could post things more specific that I am doing. I started this journey back in April, when I saw some pictures of myself that I did not like. I was pushing 250 pounds and did not feel good about myself or healthy. I started watching my portion sizes and limiting my carb intake (for the record, I'm only limiting bad carbs, not carbs from fruits and vegetables). I also started working out with my brother, Jon Scott, at the gym at our church where he works. I am currently working out 5 days a week and I have lost almost 30 pounds. This blog will be the place where I keep track of my daily workouts. Feel free to steal workouts, but make sure you are working with someone who can teach you the correct way to do things. Eventually, I will have my backlog of workouts listed on this blog, but it may take some time. For now, I will be adding workouts in the evening after I've completed them.
Here are yesterdays and todays:
8/29/16: Cardio/Core
30 minutes on the ARC trainer
Circuit: Complete 4 times through
Squats with arm raises (60 seconds or failure)
Crunches (60 seconds or failure)
Lunges with shoulder press (wall to wall)
Weighted steam engines (wall to wall)
Plank (60 seconds or failure)
Weighted Russian twists (60 seconds or failure)
Bicycles (60 seconds or failure)
8/30/16: Legs
Warm-up: 15 minute Row
Leg Curls (20 reps, 15 reps, 12 reps with increased weight)
Leg Press (20 reps, 20 reps, 20 reps, 20 reps with increased weight, 20 more reps)
Split Squats (10 reps with 10 second hold) 3 times
Split Squats (5 reps, 5 second hold, 5 reps)
Crunches (45 seconds or failure)
Leg Lifts (45 seconds or failure)
Russian Twists (45 seconds or failure)
Bicycles (45 seconds or failure)
Tire Steps: 50
Have a great workout!
I will be updating my normal blog on a weekly basis with my weight loss progress among other things, but I wanted somewhere that I could post things more specific that I am doing. I started this journey back in April, when I saw some pictures of myself that I did not like. I was pushing 250 pounds and did not feel good about myself or healthy. I started watching my portion sizes and limiting my carb intake (for the record, I'm only limiting bad carbs, not carbs from fruits and vegetables). I also started working out with my brother, Jon Scott, at the gym at our church where he works. I am currently working out 5 days a week and I have lost almost 30 pounds. This blog will be the place where I keep track of my daily workouts. Feel free to steal workouts, but make sure you are working with someone who can teach you the correct way to do things. Eventually, I will have my backlog of workouts listed on this blog, but it may take some time. For now, I will be adding workouts in the evening after I've completed them.
Here are yesterdays and todays:
8/29/16: Cardio/Core
30 minutes on the ARC trainer
Circuit: Complete 4 times through
Squats with arm raises (60 seconds or failure)
Crunches (60 seconds or failure)
Lunges with shoulder press (wall to wall)
Weighted steam engines (wall to wall)
Plank (60 seconds or failure)
Weighted Russian twists (60 seconds or failure)
Bicycles (60 seconds or failure)
8/30/16: Legs
Warm-up: 15 minute Row
Leg Curls (20 reps, 15 reps, 12 reps with increased weight)
Leg Press (20 reps, 20 reps, 20 reps, 20 reps with increased weight, 20 more reps)
Split Squats (10 reps with 10 second hold) 3 times
Split Squats (5 reps, 5 second hold, 5 reps)
Crunches (45 seconds or failure)
Leg Lifts (45 seconds or failure)
Russian Twists (45 seconds or failure)
Bicycles (45 seconds or failure)
Tire Steps: 50
Have a great workout!
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