Today my fiance and I put together my workout schedule for the next 7 weeks. It is brutal! I love how he put it together for me though. I honestly feel like these workouts will kick my ass and I don’t intend on having a personal trainer for my upcoming competition, rather an online program that will maybe guide me in what to expect. What is awesome is that there is like 10 pages of this “program” my love put together for me. I am excited. Today I did the Legs #1 workout and it kicked my butt, like literally my ass feels ripped apart.
I am really getting ready for all this craziness…=]
Ok two days ago we did an AMAZING bicep workout. Like my biceps are still sore, and I am hoping to see a big improvement in size this upcoming month. I doubled my usual weight to put on some mass. =]
-3x8 standing bicep curls (ea. arm)
-3x8 one arm preacher curls
-3x8 standing curls with EZ bar
-3x10 close grip pull ups
Because I doubled up on my weight, I need my fiance to spot me on almost all of these so make sure if you plan on doing extreme weight to have a workout partner.
Plus who doesn’t want to watch their fiance do bicep curls? really. =]
Today was my super fun, push yourself ridiculously hard cardio day.
Jog 1 minute, then run 1 minute (Did this for 9 minutes
10 jack knives
25 mason twist with a weight ball
Repeat interval run and ab session.
Afterwards I did a little plyo. It sucked, but was great.
-2x10 jump squats
50 of my daily squats
#chest #triceps #workit #workout #muscle #motivated I used to hate chest day, but I now rock the shit out of it!:) (Taken with Instagram)
Let’s do it! #workout #legs #butt #feeltheburn (Taken with Instagram)
Ready to get back to it!
Ok so my back has inevitably been a little tight the past week or so. Because of that I have been taking it a little easier. I have still been doing about 20 minutes of cardio or so, but avoiding back and shoulders day just to be safe. So my workout the other day goes as follows:
- 3x10 preacher curls
- Drop sets: 20 curls each arms with 15 pounds, then 20x12lbs, 20x10lbs, lastly 20x5 pounds. Dont take any rests in between them. This is killer, but so effective. Next time I am going for 2 drop sets
Did 10 minutes of interval on the elliptical, though it isn’t a regular elliptical. It is a lot harder because you have to actually move the pedals as if you were running on the beach. It’s a precursor sort. ANYWAYS, I did HIIT of going a low resistance and then a super high one. I honestly could’ve done more than 10 minutes, but I will make up for it later.
I switched off between crunches on the ball (30) and the ab cables. I went heavy on the weight so I could really feel it. It was 3 sets (a super set). It was amazing.
I usually have a day just dedicated to one area of the body, but I felt like going easy and mixing it up too. Variety is the spice of life!
Last night, even my day of yoga, I decided to go back to the gym and do some plyometrics. Now for those of you who don’t know what plyo is, just think of it as your worst nightmare and dream come true. How is this possible? Well last night after only 35 minutes I was dying. Face was beat red, sweating like a pig, my legs could barely move and yet…My legs felt tighter, my heart was racing, I was being challenged. The results are incredible as well. Aside from being a major fat burner this workout tones Legs, Abs, and your ass. Yup, prepare for a lifted bum. Enjoy !
- 30 jumping jacks
- 20 lunges
- 10 squats
- 10 plie squats
- 20 side lunges
- 20 glute kickbacks
- 15 short bridges
- Jump squats- 30 seconds straight (you’ll get tired, no worries.)
- Run stance squats 30 sec each leg, then switch
- Airborne heisman 30 sec
- HIGH AS YOU CAN jump squat 30 sec
My fiance got me to do this yesterday. KILLER, but awesome.
So as you might’ve guessed, this is a super set!
So do 8 pushups, and move on to the pullups, go to do the crunches and you are DONE! (with your first set).
My fiance did more sets than I did because after 15 sets of that fun-ness, my back was hurting. Push ups are not my strong suit.
It was an incredible strength building, and also endurance workout. My heart was going the whole time. It also felt like it flew by because I was busy the whole time.
Try it, and let me know what you think =] If you can’t do pullups do something else like jumping jacks, mountain climbers etc.
Chest && Triceps
3x8 bench press (I did bar and 10lbs)
3x10 cable flies (7.5lbs each arm)
3x10 lateral dips
CARDIO (which I raped today)
8 minutes on the adaptive motion trainer (resistance 2)
5x20 yards sprints (jog in between)
5X20 yard jogs
5x20 yards sprints
Leg Day (My personal favorite)
3x10 One legged squats (22.5lbs)
3x10 scissor jumps
3x10 leg press
3x10 Squat jumps
3x30 Wall jumps (This is a great calf workout)
7 minutes on Adaptive Motion Trainer (resistance 2)—Personally this thing sucks, but you can feel how great it works your entire core.
Abs: 3x20 Roman Chairs
(still sore today!)