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!
Thursday, October 20, 2016
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
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