Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 3×8, 3×6, 2×4 (heavy weight), 2×8 (20lb less)

T-Bar Row: 3×8, 1×6 (heavy weight)

Wide Grip Lat Pull Down: 3×10 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight)

Barbell Underhand Grip Row: 3×10 (medium weight)

Kneeling One Arm Cable Pull Down: 3×10 (medium weight)

Stair master for 15 minutes at level 9.

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.28.18 Back

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Chest/Shoulders/Cardio

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8 (heavy weight)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Dumbbell Alternating Arms Bench Press: 3×10 (medium weight)
*Superset with
Dumbbell Fly: 3×8 (same weight)

Incline Dumbbell Bench Press: 3×8 (medium/heavy weight)
Superset with
Bent Over Rear Delt Fly: 3×10 (medium weight)

Circuit 1
Standing Front Plate Raise to Overhead: 5×10 (medium weight)
Standing Dumbbell Side Raise: 5×10 (medium/light weight)
Standing Dumbbell Front Raise: 5×10 (same weight as side raise)

Run one mile at 6.5+mph. Walk at 2.5mph for 2 minutes. Next 10 minutes, alternate between one minute at 3mph and 30 seconds at 9+mph.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.27.18 Chest Shoulders Cardio.png

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Squats: 3×8, 1×6 (heavy weight)

Barbell Split Squats: 3×10, 1×8 (same as squats)

Barbell Standing Calf Raise: 3×30 (same as squats)

*Dumbbell Bench Cross Over: 3×10 (light weight)
**Superset with
Dumbbell Straight Leg into Squat: 3×15 (medium weight)

Circuit 1
Barbell Glute Bridge: 3×12 (heavy weight)
Glute Bridge with Feet on Bosu: 3×20
One Leg Glute Bridge on Bosu: 3×10

I recommend stretching and foam rolling for 10-15 minutes once finished.

*With one foot on bench, step up and over with the other foot, crossing behind elevated foot and touching the floor on the opposite side. Return to start, that’s one rep. Complete 10 reps on both sides. Hold a dumbbell in each hand at your shoulders.

**Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.26.18 Legs Glutes.png

IMG_8524

Do you need to exercise everyday? I do because I love it but no you don’t. On the rare times when I skip a day or several days it’s not the end of the world. A few missed days, a few “cheat meals,” a few days of something different aren’t going to derail your progress. It really is about balance.

This weekend I didn’t workout at all. Instead, Derek and I spent Saturday and a few hours on Sunday shopping for a new sofa. By the time we were finished on Saturday I was wiped. We walked around a lot (does that count as exercise?) and when we were done I was ready to sit down, re-hydrate, and chill out. On Sunday I had lots of meal prepping and house stuff and decided to skip the gym. And that’s all ok!

Now on Monday I’m ready to get back in the gym, I’m really looking forward to it!

On a Side note, we didn’t buy a sofa but brought home some fabric samples to test in our living room. We’ll most likely buy one next weekend and I’m so excited. We’ve had a hand-me-down for 7 years now so I’m ready to be an adult and buy our own. 🙂

 

Acorn Squash Chili

on the cheap-31

Ingredients
1 lb lean ground turkey
2 acorn squash
1 small onion, chopped
2 cloves garlic, minced
1 10 oz can tomatoes with green chilies
1 c tomato sauce
3/4 tsp cumin
1/4 tsp smoked paprika
1 tbsp olive oil
Cilantro for garnish

Preheat oven to 400. Cut squash in half and remove the seeds. Line a baking sheet with aluminum foil and coat with cooking spray. Add the squash to the sheet, cut sides down and bake for 30 minutes. Warm a the olive oil in a pot over medium heat. Add the onion and cook 2-3 minutes then add the garlic and cook another minute. Add the turkey and break up with a spoon. Once cooked halfway, add the tomatoes with green chilies through paprika. Simmer about 10 minutes, stirring occasionally. Serve in the acorn squash halves and top with cilantro

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Squats: 3×8 (heavy weight)

Barbell Split Squats: 4×10 (same weight as squats)

Dumbbell One Leg Squats: 3×10 (medium weight)
*Superset with
Barbell Straight Leg Deadlift: 3×12 (heavy weight)

Barbell Walking Lunges: 3×8 steps (up and back, medium weight)
Superset with
Banded Squatted Side Steps: 3×20 (each way)

Push/pull sled 3x with 2x body weight.

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.23.18 Legs Glutes.png

 

 

Arms/Abs/Cardio

Warm-up: dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×15 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 1×8, 2×6 (heavy weight)

Weighted Dips Off Bench: 3×12 (medium weight)
Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 4×10 (medium weight)
Superset with
Rope Hammer Curls: 4×10 (medium weight)

Circuit 1
Plank with Forearms on Ball: 3×1 minute
Scissors with Hands at Sides: 3×15
Plank Position, Knee to Same Side Elbow: 3×10
Weighted Extended Crunch: 3×12 (light weight)

Treadmill: 1 minute at 3.5mph/30 seconds at 9+mph. Complete 5x.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.22.18 Arms Abs Cardio.png

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Barbell Deadlifts: 3×8, 2×6, 2×4 (heavy weight)

One Arm Dumbbell Row: 3×8, 2×6 (heavy weight)

Wide Grip Lat Pull Down: 3×10 2×8 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 5×8 (same weight)

Barbell Under Hand Grip Row: 3×10 (medium weight)

Farmers Walk: 3×20 steps each way (medium/heavy weight)

Stair master for 15 minutes at level 8.

I recommend stretching an foam rolling for 10-15 minutes once finished.

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

2.21.28 Back.png

Quote

This quote came up on my Facebook today and I guess you could say that it spoke to me. Part of why I live a healthy lifestyle is to increase my chance of remaining healthy in my old age. I know it’s decades away but it’s so important to think ahead when it comes to your health. What you do in your youth will affect you later in life. When I’m a senior citizen, I want to be able to drive, live without assistance from a nurse, travel the world, continuing exercising, keep up with my grandkids, etc.

Take care of yourself now so that you can live the life you want. 🙂