Workout Week 1 ( 4/10-4/16)

Monday’s workout

Cardio x 20 min + back/ biceps

Today’s workout involved using the stationary bike x 20 min. After warming up for 5 min (easy/moderate intensity), I do intervals of 1-2 min (difficult intensity), followed by 2min back to easy/moderate intensity.  I finish with a cooldown during the last 3 minutes, backing down a level per minute until I get back to easy…Done!

My typical workouts involve getting the cardio over with first, then moving onto weight training.  I like to start with 3 different exercises per muscle group.  I will typically do 3 sets of 8-15 reps for upper body work.  I used to do the same for my lower body, but have since switched to 4 sets of 15-20 reps (lower weight than I previously did with less reps).   This is an attempt to balance my smaller upper body with my larger lower half ;).  If you have toothpicks for legs and worry about arm flab, we can still be friends.  Just reverse what I am doing for upper/ lower.  I am not a personal trainer, so I am choosing to provide you with http://www.bodybuilding.com/ links to follow along so you can use their expertise for perfect form.  That site was my go-to when I was getting started or was trying to figure out what a particular machine was for.  When  listed as exercise/ exercise, I am referring to performing these 2 exercise as a circuit, meaning that I do them back to back, rest for 30 sec-1 min and do again until all 3 sets are completed.  Not only does this cut down on total workout time, it also sneaks in some extra cardio.

1.Row machine/ preacher curl

http://www.bodybuilding.com/fun/schultz60.htm?searchterm=cable%20row

http://www.bodybuilding.com/exercises/detail/view/name/machine-preacher-curls

2.Assisted dips

http://www.bodybuilding.com/exercises/detail/view/name/machine-assisted-pull-up

3.Dumbbell bicep curl/ hammer curl

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl

http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl

4. Lower back raises/ Stability Ball crunches

http://www.bodybuilding.com/exercises/detail/view/name/natural-glute-ham-raise

http://www.bodybuilding.com/fun/marc-megna-lifting-lessons-abdominal-crunch.html

While I kept the back raises to 10-12 reps, I did 4 sets of 25 reps of the crunches.

Tuesday’s workout

HIIT Cardio x15 min + triceps/ chest/ shoulders

For today’s workout, I was busy all morning and afternoon.  This wound up being an after dinner workout at ~7pm.  My workouts can range anywhere from 45 min to 1.5 hours.   Squeezing a workout in usually = dumbbells and youtube.  I hope this encourages you to squeeze in your workouts- doing something is better than doing nothing.

Cardio HIIT x15 min from Melissa Bender

http://www.benderfitness.com/2016/02/plyo-cardio-fat-burning-home-workout-no-equipment-cardio.html

  1. bench dips/ shoulder shrugs/ plank for 30 seconds/ pushups

http://www.bodybuilding.com/exercises/detail/view/name/bench-dips

http://www.bodybuilding.com/exercises/detail/view/name/clean-shrug

http://www.bodybuilding.com/fun/plank-variations-master-the-underrated-core-blaster.html?searchterm=plank

http://www.bodybuilding.com/exercises/detail/view/name/close-hands-push-up

2.  tricep floor press/ dumbbell chest press/ external shoulder rotation

I am working on an original source for the tricep floor press. I believe it was from a Ballet beautiful workout, but can’t find it.  https://www.balletbeautiful.com/

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

http://www.bodybuilding.com/exercises/detail/view/name/external-rotation

3.  tricep kickback/ front shoulder raises/ side shoulder raises

http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

http://www.bodybuilding.com/exercises/detail/view/name/front-two-dumbbell-raise

Wednesday’s Workout

This was another ‘squeezed-in’ workout.  I had an hour this evening before the gym daycare closed.  After a quick 5 min warm up, I performed these exercises in succession with 30 sec to 1 min of rest between each set.  4 sets of 12-20 repetitions is my rule for legs.

1.Hack Squat

http://www.bodybuilding.com/exercises/detail/view/name/hack-squat

2.Leg curl

http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl

3.Thigh abductor/ adductor machine circuit

http://www.bodybuilding.com/exercises/detail/view/name/thigh-abductor

http://www.bodybuilding.com/exercises/detail/view/name/thigh-adductor

4.Leg extensions

http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

5. Calf raises

http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises

Thursday – Rest Day

Friday’s Workout- Cardio/ Abs

Treadmill x30 min

-min1-5@3.5mph

-min5-26=5min@5.0 mph/3min@3.5

-min26-30=cooldown back to 3.0mph

  1. hanging leg raises/ weighted crunches/ dumbbell side bends

3 sets of 15-20 reps each, performed in circuit

http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise

http://www.bodybuilding.com/exercises/detail/view/name/ab-crunch-machine

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-side-bend

Saturday/Sunday -Rest