Fit-Work Wednesdays

Welcome to my Workout Page!

This is where I will be posting tons of workout plans for you to check out. If you have any special requests for a workout, just let me know!

June 11th, 2014

Hello everyone! Today, let's talk about muscle building splits. :-)

Who loves muscles?!? This gal! Yes of course they are nice to look at on someone else, but I can't tell you how confident I feel when I look in my mirror in the morning and see all my hard work reflecting back at me! Anyone else love that feeling? If you've been working for years to build those muscles, I'm sure you concur! ;-)

So what is the best way to build muscle? There are MANY different muscle building plans out there! Since each body is different, no plan will work for every. single. person. We are not cookies, okay y'all? (Mmm...cookies - check back on Friday for that post! ;-) You'll have to try out the different plans and find what works best for you and your goals, but I'm here to share my muscle building split with you to tell you what works for me. :)

Some people have luck building muscle with 7 day splits - working one area a day over a seven day period. I am not one of those people. I think it just gives my muscles WAY too much rest time between workouts and it is really tough on my body and mind working out that many days a week. I prefer to do four day splits with active rest days and added cardio. I generally do 1 on, 1 off, 2 on, 2 off. This way, I lift weights four times a week. I also combine all of my upper-body and all of my lower-body so that the muscles are challenged twice a week. I hate doing the standard workouts on designated days (i.e. Chest Mondays, Legs Wednesdays, etc.) because all the machines are always taken and there are always I switch it up. Monday would be Lower Body A, Tuesday - Off, Wednesday- Upper Body A, Thursday - Lower Body B, Friday/Saturday - Off, Sunday - Upper Body B. Of course, this is a rotating schedule, so each week the days and workouts assigned to them will change. It's all about staying on top of my planning so I don't get confused. :-)

Photo Credit: David Bickley
Model: Ashley Draper
Date: October, 2013

Each week, I try to challenge myself with 2-5 more pounds of weight. To progress even faster, I do drop sets starting with 5 pounds more weight than the previous week. As far as sets/reps go, I tend to keep my sets at 3 and my reps at 6-8 with heavy weights. If I'm trying to tone, I'll lower the weights and increase the reps to 10-15. I always make sure to split my carbs before and after the workout as well (along with my protein) in order to give my muscles enough to recover and build.

So...what works for you? Leave me a comment! I'd love to hear about it! :-)

"Keep It Sexy!"

January 1st, 2014

Happy New Year!!! How appropriate for my health/fitness blog that New Year's falls on a Wednesday this year!!! Now we can kick off the new year with our first workout to get started on that New Year's resolution to lose a few pounds and put on some lean muscle! If you want to do either one, weights and interval cardio routines are the answer!!! Women - lifting will not make you look masculine! Men - interval cardio will not make you lose tons of muscle! Stop making excuses and get to it! This is the year to make it happen! This is your year! The time will continue to pass no matter what, so why not do something with it instead of ending the year exactly where you're at now?!!? Let's do this!

If you have NEVER picked up a set of weights, this work out will work for you. If you HAVE been lifting for a while, feel free to add sets/reps/weight to this workout to meet your needs. The first few weeks will be full-body workouts to wake up all your muscles. When I first started training, I used the 12 week beginner workout from the muscle & strength website. It really helped me get the hang of things. I still use the regimen sometimes now to make sure I'm on track. I just add weight or resistance. :) Let's begin!

 Let's start off with 2 days of lifting. Feel free to add to this number but if you want real results, you MUST commit to 2 days of lifting!!! Be sure to space the days out throughout the week to give your body adequate time to rest! *Note - If you need explanations for each exercise, feel free to skip down to the explanation section! ;-)


Quick Summary:

Warm-up (5 minutes)
Traps: Hanging Shrug (12 reps for 1 set)
Upper Back: Bench Row (12 reps for 1 set)
Shoulders - Cable Shoulder Press (12 reps for 1 set)
Lower back - Back Extension (12 reps for 1 set)
Interval Cardio (9 minute intervals)
Biceps - Dumbbell Curl ( 12 reps for 1 set)
Triceps - Tricep Dips (12 reps for 1 set)
Chest - Dumbbell Bench Press ( 12 reps for 1 set)
Interval Cardio (9 minute intervals)
Abs - Exercise Ball Crunch (8 reps for 1 set)
Quads/Glutes - Squats (12 reps for 1 set)
Calves - Calf Raise with Band (12 reps for 1 set)
Interval Cardio (9 minute intervals)
Cool-down and stretch (5 minutes each)

Explanation Section:

Start off with a 5 minute warm-up! I say this every time because it is very important to warm up your body before you begin any strenuous exercise! *Do not stretch on cold muscles! That can actually strain them!

Working from the top down:

Traps: Hanging Shrug - Find a pull-up bar of some type and hang from one arm. Keeping your body straight and your core tight, shrug the shoulder of the arm holding you up. Your body should raise about 1 inch straight up. With control, release back down. Do this 12 times on each side for 1 set. Advanced - hold shrug longer or add weight in your free hand.

Upper Back: Bench Row - Find a bench of some type and place one hand and same side leg on the bench so that your back is flat. With a light dumbbell/full bottle of water in your opposite hand, keep your arm close to your body while you raise it up (tricep should be on same level as back and elbow should be at a 90 degree angle - KEEP THAT BACK STRAIGHT and ABS IN!!!). Do this 12 times on each side for 1 set. Advanced - Increase weight and/or slow down movement to increase resistance.

Shoulders - Cable Shoulder Press - Find a cable machine and set cables close to the floor with basic handle grips. Standing in the center with elbows at 90 degrees (biceps parallel with floor and forearms toward ceiling), press upwards with handles. Hold at the top for 1-2 seconds. Use light weights to start off, as shoulders are easily damaged if too much weight is used. If you don't have access to cables, use dumbbells/full water bottles. Do this 12 times for 1 set. Advanced - Add more weight, slow down movement or do small pulses at the top of the movement.

Lower back - Back Extension - Find a medium/large exercise ball or bench. Keep feet on the floor, abs on the ball/bench and upper torso hanging over the front. With slow movement, arch back and then return to starting position. Do this 12 times for 1 set. Advanced - Add light dumbbells. (Be VERY careful with this move, as the lower back is very delicate!!! Do not do this move if you've ever had a back injury!)

Interval Cardio - Do 9 minutes of walk/sprints. Start with a 1 minute sprint. Follow with 1 minute of walking. Repeat until 9 minutes are up. If you cannot do sprinting, modify with bicycle, elliptical, stair stepper, etc.

Biceps - Dumbbell Curl - With light dumbbells (if you are a beginner), stand with arms next to sides. Curl dumbbells up to shoulder level and release back down to sides. Do 12 reps of these for 1 set. Advanced - Add more weight, slow movement down, break the movement up from sides to halfway and/or halfway to shoulders followed by full movement from sides to shoulders.

Triceps - Tricep Dips - Find a bench and sit normally with a straight back and core engaged. Place the palms of your hands on the bench right next to your sides. Lift your glutes off the bench and hold yourself up just in front of the bench (so that you have room to lower your body down past bench level). Slowly, lower yourself down so that your triceps are parallel to the floor and your glutes dip just below bench level (keeping your back straight and your knees bent with feet flat on the floor). Do 12 reps for 1 set. Advanced - Straighten legs instead of bending them, dip lower or do the dips on an exercise ball instead of a bench.

Chest - Dumbbell Bench Press - With light dumbbells/full water bottles, lay flat back on a bench in bench press position. Make sure dumbbells lightly touch chest each time you bring them down. Slowly do 12 reps for 1 set. Advanced - Add more weight or do this exercise with back on an exercise ball to challenge core as well.

Interval Cardio - Do 9 minutes of walk/sprints. Start with a 1 minute sprint. Follow with 1 minute of walking. Repeat until 9 minutes are up. If you cannot do sprinting, modify with bicycle, elliptical, stair stepper, etc.

Abs - Exercise Ball Crunch - Get into pushup position with toes balanced on an exercise ball. With a straight back, roll ball forward by crunching abs in and bending legs. Return to starting position. Do 8 reps for 1 set. Advanced - Do the same position but move the ball up with legs straight (close to downward dog position) or work your way up to 20 sets.

Quads/Glutes - Squats - Start off using just your body weight. Place feet a little wider than shoulder width apart. With a straight back and core held in tight, pretend that you are sitting down in a chair and place the weight of your body in your heels. (KEEP YOUR KNEES BEHIND YOUR TOES!!!). Pressing through your heels and holding in your glutes, return to starting position. Do 12 reps for 1 set. Advanced - Add weight with barbell, perform jump squats or pulse at the bottom of the exercise for 3 counts each time.

Calves - Calf Raise with Band - Grab a resistance band and stand on the center of it with feet about 3 inches apart. Raise band handles to shoulder level (as if you are preparing for a shoulder press) and hold arms in this position throughout exercise. (Biceps should be parallel to ground and forearms should be verticle with palms forward). Raise up on your toes and hold at the top of the exercise for 1-3 seconds. Return to flat foot position. That's 1. Do 12 reps for 1 set. Advanced - Use a band with more resistance or use dumbbells held down by sides.

Interval Cardio - Do 9 minutes of walk/sprints. Start with a 1 minute sprint. Follow with 1 minute of walking. Repeat until 9 minutes are up. If you cannot do sprinting, modify with bicycle, elliptical, stair stepper, etc.

Complete this exercise with a 5 minute cardio cool down and light stretching. Congratulate yourself for completing your first exercise of the new year! Now get to meal prepping and don't mess up all that sweating with poor food choices! ;-)

*Disclaimer - Do not begin any workout or diet plan without first consulting your physician!

"Keep It Sexy!"

December 26th, 2013

Hello all! I hope you had a very Merry Christmas! Soon, everyone will be making their New Year's resolutions list and, just like every other year, the gyms will become over-run with people who tell themselves that "This WILL be the year I lose weight/gain muscle/etc." Now, I'm not saying it's a bad goal to have and I truly hope that those who make it follow through with it and turn it into a healthy lifestyle, but the over-crowded gyms can be annoying/intimidating/expensive/timely, etc.  So, if you are a go-getter and you are ready to start sweating those pounds away the day after Christmas, here is a list of some exercises you can do at home to avoid the gym hassles. :)

As always, start off with a 5 minute cardio warm-up. Do some high knees, jump around in circles, dance to some upbeat music in your living room, jog in place...wherever the mood takes you. Just get those 5 minutes in and warm that body up to prepare for what comes next! :)


Hamstring Curl:

Grab a workout ball (balance ball) and lay on your back. Place the back of your heels on the ball with feet together and back against the floor (knees should be bent). Lift your rear end off that floor until your body is in a straight line from your shoulders to your knees. Without dropping those hips, move the ball out (to straight legs) and back in (to bent knees). This is your hamstring curl. Do 20 reps for 3-4 sets. If your legs are on fire, you're doing it right! ;)
(*Note: If you do not own a balance ball, you can do the same exercise with a towel on the floor. Place feet the same way and slide the towel out and back in)

Superman - Banana:

Sounds fun right?!? Well, it's a good burn...I'll say that! It's more fun with friends around. ;) Lie on your stomach with your arms stretched out forward and lifted off the ground and your legs lifted off the ground. Hold for 10 seconds then, keeping your core tight, roll to your back (without using your hands or feet to help you turn over) and make the shape of a banana. Your arms should be overhead and feet should still be raised - keeping that core tight! Hold for 10 seconds and then roll to superman position again. Continue this sequence for 4 sets of 10 secs. per side. If needed, you can roll the other direction in the middle to have enough room.

One-Leg Balance Forward & Lateral Lunges:

Standing tall with your core held tight, balance on one leg and lean your body forward until your body is parallel with the floor with one leg lifted behind you and arms either stretched forward or hanging under your body. Return to starting position. That's one rep. Do 12 reps for 3 sets per leg. Follow this exercise with lateral lunges using a towel and a hard floor. Place a towel/washcloth under one foot. Standing tall with a tight core, slowly move the towel with your foot out to that side of the body into a side lunge position. Hold lunge for 3 secs. and return to starting position. Do 3 sets of 12 reps per leg. (*Note, keep knees behind toes in lunge to prevent injury or pain).

Oblique Crunches:

Sitting with a straight back, tight core and legs lifted into tabletop position (crossed or straight), twist side to side as if holding a ball and touch hands (or ball) to ground close to the hip on each side. Do 30 reps (15 per side) for 3 sets. Rest 45-60 secs. in between sets.

Finish your workout with cardio: Go for a power walk, jog, run, do a workout dance video, swim a few laps...whatever your heart desires...just do at least 30 minutes!

Remember to cool down and stretch lightly at the end of your workout and drink your water to help flush those toxins built up over the holidays!

"Keep It Sexy!"

November 20, 2013
Well hello there good-lookin! J I hope you are doing well! I can’t believe it took me so long to post a workout for ya! Life has been crazy!!!! Please forgive me! I work out 6 days a week, but lately I’ve been doing the same routines and I doubt that would be entertaining for anyone to read over and over. I did notice that I’ve never posted a truly focused cardio routine so that’s the plan for today! I’m not a huge cardio junkie like I used to be (I love the weight sets now ;), but it is essential when trying to cut weight quickly. This is an interval- incline run that I add at the end of my weight training workouts sometimes. Basically, I run hills on the treadmill. J Let’s get it done!

Warm-up with some easy cardio such as walking/light jogging for 5 minutes (*Don’t stretch too much now, as stretching cold muscles can actually cause more harm to them)

Set the treadmill to a challenging pace and run at 0 incline for 0.25 miles
Increase to incline 3 for 0.25 miles (maintain the same pace throughout workout)
Reduce incline to 0 for 0.25 miles
Reduce incline to -3 for 0.25 miles
Increase incline to 0 for 0.25 miles
Increase incline to 6 for 0.50 miles
Decrease incline to 0 for 0.25 miles
Decrease incline to -3 for 0.50 miles
Increase incline to 0 for 1 mile

Cool down with a 5 minute walk and stretching

You just completed 3 ½ miles with interval-inclines! (Not including warm up or cool down J Great job!!!

“Keep It Sexy!”

October 30th, 2013

Alright y'all! It's the day before Halloween! You know you are going to be dipping into those candy bags and treat bowls, so get that booty in the gym now before the sugar-coma sets in!

Today's workout plan is for all you power lifters out there who are interested in cutting while keeping as much muscle as possible. I'm actually not going to post the workout here, as it was not developed by me. This is a very challenging workout, so please be sure to be cleared medically for it before you begin. (This is necessary for any workout, but especially important with power workouts, as a lot of weight is being lifted quickly).'s the link:

"Keep It Sexy!"

October 23rd, 2013

Hello gorgeous! I hope you are doing well and meeting your goals!!! If you haven't set any fitness goals yet, today is the day to start! :) Okay, so I recently got challenged by a friend to do the G.I. Jane workout. After checking it out, it actually looks decent for my next 30 day challenge. (*Note: This workout was originally posted here and was not created by myself in any way. I am merely passing on the information). Here is workout number #1 set to begin tomorrow:

Chest & Shoulders with Cardio

One hour of cardio on the treadmill
       -20 minutes at 2.0 incline
       -Accordion crunches/Side Bridges/Supermans
       -2 min. Sprint - Ab sets (Total of 4 - Sprint 2 mins/Abs/Sprint 2 mins/Abs, etc.)

Chest Exercises (Do each exercise to exhaustion or 3 sets of 15 reps)

- One-Arm Push-up
- Dive Bombers
- Dumbbell Bench Press (or swiss ball push-ups)
- Advanced Chest Flys
- Cable Flys
- Military Press

Shoulder Exercises (Do each exercise to exhaustion or 3 sets of 15 reps)

-Lateral Flys
- Front Raises
- Barrel Flys

(*Disclaimer: This workout was created by Gregory Joujon-Roche and was not changed by myself in any way before re-posting. The original link can be found by clicking here.)

"Keep It Sexy!"

October 16th, 2013

Hey everyone! So, who's ready to work on obliques? Okay, okay. Calm down the excitement! Seriously though, obliques are sexy!!! Yes, 6-packs are hot and show TONS of determination and self-control, but there's just something about that little curve off to the side of the 6-pack that drives me wild! lol...So, how does one get obliques? Of course proper nutrition comes into play, but the exercises are just as important. Here we go!

Warm up with whatever 5 minute exercise your heart desires. :)

Dumbbell side bends - light weights - 3 sets of 12-15

Weighted side oblique leg holds - 3 sets of 45 seconds (Lay on side with legs straight and stacked. Raise legs up towards torso while keeping legs and back straight. Hold at the top for 45 seconds. Release and drop feet back to floor)

Decline oblique crunches - 3 sets of 12/per side (Set bench to a 45 degree angle. Sit up in crunch position. Twist side to side - hold a ball if that helps you focus on completing a full twist - and hold each side for 5 seconds)

Oblique cable crunches - 3 sets of 15-20/per side (Heavy weights - place knees on floor shoulder width apart at a slight angle off of cable. Pull cable down and to the side to work obliques)

Full contact twist with barbell - 3 sets of 15-20/per side (Stand barbell on one end with weights added at the top. Holding under added weights, lower barbell to one side at full arms length. Twisting upper body only, raise barbell to center and lower to opposite side at full arms length. Repeat)

Cool down with oblique stretching.

"Keep It Sexy!"

October 9th, 2013

I seriously cannot tell you how great it felt to get back into the gym after taking a few days off following my competition over the weekend! It was nice to get a little two day break to rest my body and mind and eat basically whatever I wanted, but by last night - I was fiending for some gym time!!! Today on the agenda, we are going to go over a back and shoulder workout. So many people work out their bis/tris, core, and legs but they forget to work out the back. Yes, the back will get a workout from most of those other routines, but it is important to dedicate a training day to it alone as well. Let's get started!

As usual, start off with a 5 minute cardio warm up of choice. Be sure to do some back and hamstring stretches before any lifting begins. It's important to stretch those hamstrings because you got them all tight on leg day (which causes your lower back muscles to be pulled on - bringing on the back pain! So stretch them out now!)

Standard pull ups - three sets of 6-10 reps (If you can't do a full pull up yet, do them hanging from a Smith machine bar with your feet raised off the ground - try to do at least 6)

Dumbbell Row into Shoulder Press - Bend at waist and do dumbbell row. Return arms to hanging position under chest and return to standing position with arms by side. Bend knees to high squat position and curl weights to chest. Press above head to activate shoulders. Return to starting position. This completes one rep. Complete three sets of 8-10 reps with moderately heavy weights

Yoga Sun Salutations into Downward Dog Pose with Leg Extension - Do Sun Salutation and then do a push up followed by the downward dog pose. Hold pose for 30 seconds with 15 second leg extensions on each side. Return to Sun Salutation. Do 5 sets of this full exercise.

Reverse Lat-pull down on cable machine - Face palms towards chest and complete 3 sets of 8-12 reps with moderate weight.

Front and Side Lateral Raise - Using light weights, complete 3 sets of 12-15 reps. Start with side lateral raise for one count and then switch to front lateral raise for one count. This is one rep.

Complete your workout with a 5 minute cardio cool-down of choice and light stretching.

So, do you have any favorite back or shoulder exercises? Feel free to leave a comment and tell us all about them!

"Keep It Sexy!"

October 2nd, 2013

Recently, one of my friends (and photographer) asked me about kettlebell exercises and I promised him I would post some! Well here I am keeping my promises. :) So, with that being said: if you have a workout request (could be anything from working with a specific machine at the gym to asking about routines geared towards working out with specific medical issues - i.e. shoulder or knee pain/surgery, etc.). Okay...back to kettlebells! :) Let's get our sweat on!!

Start off with a 5 minute cardio warmup of choice. Be sure to limber up your arms (to include shoulders) and back! The muscle groups in these areas are used extensively throughout kettlebell routines.

Standing kettlebell swings (two-handed) - 12 reps
Standing kettlebell swings (one-handed) - 12 reps
Kettlebell squat high pull (one-handed with hand switch in between reps) - 12 reps
(Repeat set 4 times)

Kettlebell regular front squat (two-handed) - 12 reps
Kettlebell wide front squat (two-handed) - 12 reps
Kettlebell lunge press-ups (two-handed) - 12 reps
(Repeat set 3 times)

Kettlebell core twists (two-handed) - 12 reps
Kettlebell slingshot (one-handed with switch between reps) - 12 reps (switch direction between sets)
Kettlebell deadlift (two-handed) - 12 reps
(Repeat set 3 times)

Finish your workout session with 5 minutes of cardio cool-down of choice. Be sure to drink lots of water and stretch before bed or you'll wake up super sore! :)

"Keep It Sexy!"

September 25th, 2013

How many times have you missed getting a workout in because you weren't able to find time to get over to the local gym? Well, no more excuses people! You don't always need weights to get in a great workout. Why? Bodyweight workouts!! Trust me, you can still give your muscles a great workout and even get in some cardio using your own bodyweight. So the next time you are running behind, just stay home and try this quick and simple bodyweight workout:

Regular squats - 15
Jump squats - 15
Wide stance squats - 15

Lunges - 16 (8/side)
Mountain climbers - 30 secs
Narrow squats - 15

Plank - 1 minute
Rest - 30 seconds
Side planks - 30 seconds per side

Regular pushups - 25
Air bike - 30 seconds
Narrow pushups - 25 (Elbows against your side to work triceps)

If you feel like adding more cardio, add sprints to the end of this workout :)

"Keep It Sexy!"

September 18th, 2013

Time to hit up that core people! A lot of people ask me what I do for ab workouts. I get asked how many sit-ups I do a day and they shake their heads in disbelief when I say none. I do core workouts rather than ab workouts. Strengthening the core is extremely important! Your balance is derived from your core, along with support for your lower back, upper back, and hamstrings. Without a strong core, practically any physical activity will be hard to do. Tip: Do NOT work your core/abs every day! You wouldn't do leg workouts every day, so why would it be different for your core? Those muscles need to rest as well, so let them!

Begin with a 5 minute cardio warm up on the treadmill, elliptical, bicycle, or stair climber.

Cable crunches - 12 with heavy weight
Side bends with kettle bell - 10 per side
Air bike - 60 seconds
Lying Leg Raises - 60 seconds
Barbell Twists - 30 seconds

(Repeat 3 times with 15 - 30 seconds of rest between each exercise)

Cool down with 5 minutes of cardio on the treadmill, elliptical, bicycle, or stair climber.

"Keep It Sexy!"

September 11th, 2013

Is it legs day yet?? :-) If it's legs day for you, try out this workout and then tell me what you think. I've also included some ab exercises for those who want to push themselves.

Begin with a 5 minute cardio warm up on the treadmill, elliptical, bicycle, or stair climber.

Barbell full squats - 12
Dumbbell lunges moving across room - 20
(Repeat 4 times)

Leg press with toes pointed out - 12
Dumbbell rear lunge with leg kickback upon standing - 16 (8 per side)
(Repeat 4 times)

Lying hamstring curls - 12
Wide squats with heavy dumbbell lift in middle - 12
Wide squat jumps (keep the jump low with glutes engaged) - 20
(Repeat 3 times)

Hanging pike (keep abs/core engaged) - 10
Cable crunch - 12
(Repeat 3 times)

Cable side bends - 16 (8 per side)
Ab rollout on knees - 10
(Repeat 3 times)

Follow with 5 minute cardio cool down.

"Keep It Sexy!"

September 4th, 2013

For those of you in need of a high intensity interval workout (HIIT), try this one on for size:
Begin with a 5 minute cardio warm up on the treadmill, elliptical, bicycle, or stair climber.

Circuit 1:
9 minutes of cardio interval training (switch from high intensity to low intensity in the following pattern: 1 minute high - 2 minutes low - 1 minute high...(cont. to 9 minutes)
Squat jumps - 15
Push ups to failure
Full Bicep curls while seated in half-squat - 12
(Repeat 4 times with no rest)
Rest 1 minute between circuits

Circuit 2:

9 minutes of cardio interval training (switch from high intensity to low intensity in the following pattern: 1 minute high - 2 minutes low - 1 minute high...(cont. to 9 minutes)

Tuck jumps - 10
Mountain climbers - 30 sec.
Half Bicep curls moving into squat - 12
(Repeat 4 times with no rest)
Rest 1 minute between circuits

Circuit 3:
9 minutes of cardio interval training (switch from high intensity to low intensity in the following pattern: 1 minute high - 2 minutes low - 1 minute high...(cont. to 9 minutes)
Jump lunges on short box - 30 sec.
Push ups to failure
Renegade Rows - 8 per side
(Repeat 4 times with no rest)
Rest 1 minute between circuits

Circuit 4:
9 minutes of cardio interval training (switch from high intensity to low intensity in the following pattern: 1 minute high - 2 minutes low - 1 minute high...(cont. to 9 minutes)
Butt kick jumps - 12
Burpees (without push up) - 10
Plank with triceps kickback - 7 per side
(Repeat 4 times with no rest)

Follow with 5 minute cardio cool-down

"Keep It Sexy!"

August 28, 2013

Let's start off with a chest, tri's & shoulder workout, shall we? :) This is what I did yesterday:

Begin with a 5 minute warm up on the treadmill, elliptical, bicycle, or stair climber.

Circuit 1:
Pull ups - to exhaustion
Tricep dips - 20
Push-ups (offset with one hand on block or BOSU ball) - 16 total (8 per side)
30 seconds of squat jumps (Or regular body squats if you prefer not to jump)

(Repeat 3 times - End third set with 60 seconds of rest)

Circuit 2:
Butterfly chest press - 12
Standing tri-cep kickbacks - 12
Alternate Seated Arnold Press - 12
30 seconds of mountain climbers

(Repeat 3 times - End third set with 60 seconds of rest)

Circuit 3:
Barbell Bench Press - 12
Cable Triceps Pushdown - 12
Alternate Lying Dumbbell Reverse Fly - 12
30 seconds of jump lunges (Or regular forward lunges if you prefer not to jump)

(Repeat 3 times - End third set with 60 seconds of rest)

Light Workout*Follow this workout with 10-15 minutes of walking on the treadmill, elliptical, bicycle, or stair climber to get in some light cardio and cool down.

MAX Workout**Follow this workout with 30-45 minutes of cardio on the treadmill, elliptical, bicycle, stair climber or aerobic class to push yourself to the max.

"Keep it Sexy"

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