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Workouts *currently under construction*

**We are not certified personal trainers. Everything we post on this page is just a record of workouts we do and should not be taken as professional/medical advice.**

Leg Day

-Warm-up: 10 minutes on the treadmill at 1% incline alternating 1 min @ 6.0 mph and 1 min @ 7.0 mph

-One-legged Lunges with back foot on bench: 3 sets of 12-15 per leg, increasing weight each set                                                **Here’s one example. You can use a bench, a step, a stability ball…whichever works for you.**

-Squats: 2 minutes of squats with no rest (use a light weight and be sure to inhale when going down & exhale when coming back up)

*can be done with either barbell or dumbells, just be sure to have proper form to prevent injuries.*

-Calf raises: 3 sets of 20 reps, increasing weight each set

-Hamstring curls on machine: 3 sets of 12-15 reps, increasing weight each set

**this machine** 

 -Straight leg dumbell deadlifts: 3 sets of 12-15 reps, increasing weight each set (be sure to keep knees slightly bent to avoid injury)

**example** 

-Hip ABduction & Hip ADduction machines: 3 sets of 12-15 reps on both machines, increasing weight on each set (I know these are awkward, but it’s a great workout for your inner and outer thighs).

-Leg extensions: 3 sets of 12-15 reps, increasing weight with each set

 

**Helllooooo, quads!**

 -Finish up with 10 more minutes on the treadmill: 10 minutes @ 1% incline, alternate 1 min @ 6.0 mph followed by 1 min @ 7.0 mph and repeat. If your legs are too “noodle-y,” walk at a slight incline for 10 minutes.

*This is my usual leg day workout. I will sometimes modify it depending on how much time I have, or I’ll add more cardio time at the end if I’m feelin’ it.*

Back & Biceps Day

**On back & bi’s day, I always start out with a 1/2 mile run (on the indoor track at my gym) and also run a 1/2 mile in between each exercise.**

-Lat Pulldown to chest: 3 set of 12-15 reps, increasing weight with each set.

 **example**

-One arm dumbell rows: 3 sets of 12-15 reps on each arm, increase weight with each set, maintaining proper form.

**proper form**

-Alternating bicep curls: 3 sets of 12-15 reps, increasing weight with each set. (Be sure to only use your biceps with this exercise, not your shoulders. Stand straight, engage your core, and lift with your biceps.)

-Bent over dumbell flys: 3 sets of 12-15 reps, increasing weight with each set. Try to feel your shoulder blades squeezing together on every rep.

-Hammer grip bicep curls: 3 sets of 12-15 reps, increasing weight with each set.

**hammer grip**

-Back extension dumbbell rows: 3 sets of 12-15 reps, increasing weight with each set. (Keep core tight.)

**Perform 1 set of dumbbell rows while in this position, rest, and repeat for next 2 sets**

-Back extensions (on same machine as previous exercise ^^): 3 sets of 12-15 reps. You can use just your body weight or hold weights. I would recommend starting with just your body weight or light dumbbells to prevent back injuries.

-Wide grip pull-ups (on your own or with assist machine): 3 sets of 12-15 reps.

**Assist machine**

-Be sure to run or walk for 5-10 more minutes for cool down and stretch.

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