Workout 3-9-2015 (Cardio and Legs)

AM Cardio

  • 10 minute warm up on the elliptical
  • 20 minute interval training on the treadmill

PM Workout

  • So I am trying to do planks and hand stands every workout day
  • Plank Challenge
    • Regular (45 sec.)
    • Elbows (45 sec.)
    • Backwards (56 sec.)
    • Right side (45 sec.)
    • Left side (45 sec.)
  • Spent 5 minutes practicing my hand stands! I even held one for approximately 3 seconds tonight! So excited 🙂 🙂
  • Started my workout with the Lower Body Goblet Squat
    • 25lbs kettlebell: 8 reps with 10 sets
  • Wall sit with stability ball
    • 20 seconds hold for 10 sets
  • Adduction machine
    • 110lbs push out and pulse 5x for 8 reps and 3 sets
    • 120lbs out and in only pausing for a second x13 reps
  • Stability ball hamstring curl
    • 8 reps 5 sets 30 seconds rest inbetween
  • Barbell squats (narrow stance, wide stance, sumo squat) ensuring I squeeze my booty at the top!!
    • 85lbs 5 reps each type
    • 75lbs 10 reps each type
    • 45lbs 15 reps each type
  • Calf raises (regular, feet 30 degrees angled out and in as well)
    • tried doing it with just the bar and not the smith machine, this requires you to balance more and is significantly harder- only did one set of each like this for 8 reps
    • smith machine raises: 70lbs 8 reps each type for 2 sets
  • Barbell glute bridge (hip thrusts) followed immediately by kick backs on all fours pausing and squeezing at the top
    • 30lbs 10 reps 3 sets
    • each set followed by 10 reps each leg (kick backs)

That’s all!! ❤

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My Workout 1-13-15

I know I haven’t had a lot of time to workout, and that is going to change. Going home will hopefully give me stability and the time to really focus on my health. I did manage to get a good workout in today. So here it is:

Leg Day!

  • 15 minute elliptical warm up
  • stretching session
  • talk with Darren one of our personal trainers, encouraging, and positive
  • warmed up with 3 sets of walking lunges forwards and backwards (12 forwards 12 backwards)
    • followed immediately by hands to feet stability ball passes (x20)
  • 8 sets of Kettle bell swings 12 KG for 30 seconds
    • followed immediately by 30 seconds of side to side medicine ball crunches
  • 3 sets of TRX strap lunges 12 on each side
    • followed immediately by 8lb medicine ball crunches (pushing ball to ceiling with legs elevated as well)
    • 1 minute of rest between
  • felt like puking so had to take a break
  • 5 sets of Bosu ball squats (x15)
    • followed immediately by v-crunches (x20)
  • glute/leg kickback machine
    • 70lbs (x12 each leg)
    • 80lbs (x12)
    • 90lbs (x12)
    • 100lbs (x6)
  • Squats in the squat rack with 45lb bar narrow stance, wide stance, and PliĂ© squats
    • +20lbs (x12, x12, x12)
    • +40lbs (x5, x5, x5)
    • +50lbs (x2, x2, x2)
    • +60lbs (x2, x2, none)
  • Hip Abduction Machine
    • 10 outside pulses at 150lbs (x5)
    • 160lbs (x3)
    • 5 outside pulses at 170lbs (x4)
  • Smith Machine Calves toes out approx. 30 deg., toes straight, toes inwards approx. 30 deg.
    • 20lbs (x12, x12, x12)
    • 40lbs (x12, x12, x12)
    • 60lbs (x8, x8, x8)

No more! I was donneeeeeee. Now I’m super tired and need a nap!

Workout Plan for the Week of 6/9/14!

Schedule for the week of June 9th 2014

Monday: Leg Day (3 sets of each exercise as always)

  • 15 minute warm up
  • Leg Extensions
  • Leg Curls
  • Smith Machine or Barbell Squats
    • Narrow, wide, sumo so total of 36 each time (3 times so a total of 108 squats when you are done theoretically… lol)
    • OR I like to start off at 20lbs, and then progressively add 10 onto each side until I can’t do anymore squats
      • I have been able to get to 100lbs, but I can only do 2-3 squats at that point
      • So push yourself, but be safe!
  • Side lunges x 20
    • If I am with someone I will do these while I wait for them to be done with their sets
    • If I am alone, I will just rest in-between sets
  • Interval Training: jump rope or landmines
    • 1 minute on with 30 seconds rest for around 7.5 minutes
  • Calf Raises
  • Plank
    • If I am waiting for my partner to finish
    • If I am alone simply rest in-between sets
  • Leg Press
  • Hip adduction machine
  • Hip abduction machine
  • Interval Training: burpees (I have to do frog burpees because of my knees, but do whatever you are comfortable with!)
    • 1 minute on and 30 seconds rest like before
  • Romanian Deadlifsts
  • Walking or Stationary Lunges
  • Kettlebell Swings
  • Dumbbell Squats to failure
  • Make sure to stretch!!!!!

Tuesday: Chest

  • https://www.youtube.com/watch?v=ruR1HLYLNT8
    • Shows you how to do some of the exercises!
  • Spinning Class (5:30 AM or whenever)
  • Bench Press
  • Incline Dumbbell Bench Press
  • Plate Press
  • Cable Machine (if I am feeling frisky adding that on :-p)

Wednesday: Back and Abs

  • Probably go for a run/sprints this morning
  • https://www.youtube.com/watch?v=R0X24DPqFm0
    • Check out that video- where I got the exercises from
  • Close-Grip Bent-Over Row and Dumbbell Pull-Over
    • Do them together with no to little rest inbetween
  • Chin ups and Barbell Bent-Over Row (Wide Grip)
    • Same as before
  • Pull-Ups
  • Cable Crunches
  • Leg Lifts
  • Fork/whatever crunches (cannot figure out the name at all, driving me crazy!)
  • Bicycle Crunches
  • Planks
  • Anything else I feel like adding ❤

Thursday: Rest

Friday: Shoulders

  • Interval Training
    • https://www.youtube.com/watch?v=OfbCdxxUARQ
      • Video on how to do these exercises from Scott Herman on YouTube!
    • 4 rounds, 20 seconds on and 10 seconds rest, 8 minutes total
      • V-Up
      • Handstand Push-Up (how about just a handstand….lol…yeah that is totally not happening yet baha)
      • Flutter Kick (1-1 count)
      • Burpees
  • https://www.youtube.com/watch?v=EXZVCfmF_Zw
    • Check out the video, got this workout grouping from him. I really like his routines and how he explains them!
  • Dumbbell Military Press
  • Dumbbell Lateral Raise
  • Dumbbell Front Raise
  • Rear Deltoid
  • Barbell Shrugs

Saturday: Biceps and Triceps

Sunday: Rest