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

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!

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!

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!

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!!

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!!

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!!