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    Home » Fitness

    Published: Jun 9, 2014 · Updated: Aug 19, 2014

    My workouts from the past few weeks!

    Hi everyone! Sorry once again for lacking on posting my workouts! But I am super excited that I just keep losing inches! It's awesome! I just brought out my summer clothes from last year and everything is loose! Its a good reason to buy more cute summer attire!

    As far as my workouts go the past 2 weeks have been the same. I change my workouts about every two weeks so my body is always confuses 😉

    Monday:

    Legs and Plyometrics

    Superset:

    1.

    Leg press 3x15

    Jump Squats 3x15

    2.

    Single Leg Squats 3x15

    "Jump Rope" ( I just use my phantom jump rope as I don't want to take up too much room with the arc of the rope 🙂 ) 3 sets for 45s

    3.

    Barbell Lunges 3x20

    Lateral Jumps 3x 20

    4.

    Leg Extensions 3x15

    " Jump Rope" 3x 45s

    5.

    Smith Machine Squats

    3 sets of 20

    6.

    Standing Calf Raises on the Smith Machine

    3x 20

    7.

    Calf extensions 3 x 20

    Knee Highs 3 x 45s

    Tuesday:Back Arms and Cardio

    1.

    Superset

    Wide grip cable pull downs

    3x 15

    Underhand Cable Pull downs

    3x15

    2.

    One-Arm Dumbbell Rows

    3x15

    Crunches 20

    3.

    Seated Cable Rows 3 x 15

    Crunches 20

    4.

    Bent Over Barbell Rows

    3x15

    Knee Highs

    3x 45s

    5.

    DB Alternate Bicep Curls

    3x15

    Bench Dips

    3x10

    6.

    Barbell Curls

    2x30

    Pushups

    2x12

    7.

    Tricep Pushdowns

    3x12

    8.

    Cable Rope Overhead Tricep Extensions

    3x12

     

    9.

    Running

    I go for 30 minutes of 1-2 minutes of fast paced walk then 1 minute sprint. Repeat until 30 minutes is reached.

    Wednesday: Shoulders, Triceps, and Cardio

    1.

    Incline DB Press 3x15

    DB Shoulder Press 3 x15

    2.

    Cable Crossovers

    3x15

    3.

    Over head Tricep Extensions 3x15

    Pushups 3x12

    4.

    Side Lateral raises 3x15

    Standing DB Row 3x15

    "Jump Rope"

    5.

    Bench Dips 3x15

    Knee Raise on Parallel Bars 3 x 15

    Pushups 3x10

    6.

    Run on treadmill " "

    Thursday: Legs ( again) 😉

    1.

    Seated Leg Curls 3x15

    2.

    Stiff legged deadlifts 3x 15

    Plie Squats 3x15

    3.

    Lying Leg Curls 3x15

    Thigh Abductors 3x15

    4.

    One- Leg BB Squat on bench 3x12

    Crunches 3x20

    5.

    Leg Press 3x15

    "Jump Rope" 3x 45s

    6.

    Standing Calf raises 3x20

    7.

    Seated Calf raises 3x20

    "Jump rope" 3x45s

    Friday: Back & Biceps & Cardio

    1.

    Wide grip lateral pulldown 3x12

    Russian Twists 3x20

    2.

    Seated Cable Rows 3x15

    Low Pulley Row to Neck 3x15

    Crunches 3x20

    3.

    BB Bicep Curls 3x12

    Decline Crunches 3x12

    4.

    Wide Grip Cable Pulldown 3x15

    Underand Cable Pulldowns 3x15

    Crunches 3x20

    5.

    Standing Bicep Cable Curls 3x12

    6.

    Hammer Curls 3x12

    Knee Highs 3x 45s

    7.

    Run on treadmill

    Saturday: Chest & Triceps & Cardio

    1.

    Smith Machine Bench Press 3x15

    2.

    Bench Dips 3x10

    "Jump Rope" 3x 45s

    3.

    Standing DB Upright Rows 3x12

    Arnold DB Press 3x12

    4.

    Side Lateral Raises 3x12

    Skull Crushers 3x12

    " Jump Rope" 3 x45s

    5.

    Pushups 3x15

    6.

    Run on treadmill

     

    Whew! I have been really pushing myself in the strength training dept because I want to burn fat and get toned! It's working so far! 🙂

    My favorite place to go to get workout ideas and learn how to perform them properly is bodybuilding.com! They have tons of things to try!

    P.S Sometimes I will opt for the elliptical if I feel strained as it is low impact.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

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    Hi! I'm Amanda. Nice to Meet You! TI am a full time systems engineer by day and recipe developer/food photographer by night (and weekends). My husband Jake and I live in Virginia. Favorite things are books, traveling, and coffee ☕️.

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