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!
Friday, September 30, 2016
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!!!
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