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.
Leave a Reply