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

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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. 🙂

Chest/Shoulders/Abs

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

Dumbbell Bench Press:2×8, 1×6 (heavy weight)

Circuit 1
Dumbbell Fly: 1×12, 2×10 (medium/heavy weight)
Lying Leg to Knee Lift: 3×15
Standing Military Press: 3×10 (medium weight)

Circuit 2
Dumbbell Pullover: 3×12 (medium/heavy weight)
Weave Dumbbell Through Elevated Legs (sitting on bench): 3×15 (light weight)

Circuit 3
Standing Front Plate Raise: 3×10 (heavy weight)
Front Delt Plate Raise: 3×15 (same weight)
Standing Side Bend: 3×20 (same weight)
Standing Plate Rotation Around Head: 3×8 (each way, same weight)

Run one mile at 7+mph.

Pin the graphic below for quick reference during workout.

2.20.18 Chest Shoulders Abs

Legs & Glutes

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

Barbell Curtsy Lunges into Squats: 3×10 (medium weight)
*Superset with
Barbell Standing Calf Raises: 3×30 (same weight)

Cable Glute Kick Back: 3×15 (medium weight)
Superset with
Cable Side Kick Out Into Squat: 3×10 (light/medium weight)

Seated Calf Raise: 4×12 (heavy weight)

Treadmill for 15 minutes at 1mph:
1 minute walking lunges
20 squatted side steps
30 seconds walk

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

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

Pin the graphic below for quick reference during workout.

2.19.18 Legs Glutes

The video below is a demonstration of the first exercise, the barbell curtsy lunges into squats. The video is slightly sped up.

Legs & Glutes

Warm-up: Body weight squats 1×20, body weight split squats 1×20, body weight squat jumps 1×10 Stretch

Barbell Squats: 3×8 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Kneeling Squats: 3×12 (medium weight)
*Superset with
Alternating Jumping Split Squats: 3×15

Standing Calf Raise Machine: 1×20, 2×15 (medium weight)(Can also use barbell or dumbbells)

Circuit 1
Barbell Glute Bridges: 3×20 (medium weight)
Banded Side Lying Leg Lift: 3×20
**Banded Glute Abductor Pulse: 3×20

Push/pull sled 3x with 2x body weight

**Video of this exercise posted to Instagram on August 6, 2017

2.16.18 Legs Glutes.png

In case you haven’t noticed, I’ve been really into pushing and pulling the sled at the end of leg day workouts. Nothing makes me feel stronger than loading it up with a bunch of 45lb plates and going at it. It hurts like hell and by then end my quads are on fire but it’s a great way to burn out my legs. When I say push/pull 3x in the workout, this means to pul/pull one time and rest for about a minute. Complete two more times. I don’t push/pull 3x in a row non-stop.

I realize that not all gyms have a sled so I recommend finishing leg day with an alternative. Does you gym have tractor tires? Try flipping one a few times. Maybe your gym doesn’t have anything out of the ordinary, that’s ok. Do 10 minutes of HIIT on a stair master, walk at a 10% incline on the treadmill. Working out at home? Run up and down your stairs 10 times in a row. Wherever you exercise, use what’s available to you to finish leg day with a burn.

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Active Wear Details:
Shoes: Nike
Top: Amazon
Leggings, Sports Bra: Forever21

Arms/Abs/Cardio

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

Barbell Skull Crushers: 1×10, 2×8 (medium weight)
*Superset with
Dumbbell Alternating Curls: 1×8, 2×6 (heavy weight)

Barbell Close Grip Press: 3×8 (heavy weight)
Superset with
Hammer Curls: 3×10 (medium weight)

Barbell Bicep Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Circuit 1
Dumbbell Standing Windmill into Standing Side Crunch: 3×10 (light weight)
X-Crunches: 3×20
Forearm Plank Jacks: 3×20

HIIT on Treadmill for 20 minutes: Alternate between 1 minute at 3mph and 10mph for 30 seconds for the first 15 minutes. For minutes 15-20, alternate between 1 minute at 3mph and 30 seconds at 8mph.

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

Pin the graphic below for quick reference during workout.

2.15.18 Arms Abs Cardio

Back

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

Barbell Deadlifts: 3×8, 3×6, 2×5 (heavy weight), 2×8 (30lb less)

Tbar Row: 2×10, 2×8 (medium weight)

Wide Grip Lat Pull Down: 2×10, 2×8 (heavy weight)

Close Grip Attachment Lat Pull Down: 3×10 (same weight as wide grip)

ISO Row: 3×10 (medium weight)

Stair master for 20 minutes at level 8.

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

Pin the graphic below for quick reference during workout.

2.14.18 Back

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Happy Valentine’s Day! I’ve never been one to get into the spirit of the day even though I’ve been in a relationship on this day every year for a long time. For me, it’s important to nurture and work on a relationship year round, not just to make a big deal of it on one day. Annnd despite that, Derek and I got a couples massage on Sunday, somewhat to celebrate but really it was just a coincidence that we happened to want to get massages close to Vday. For the actual day, I’m taking a little time to work on my relationship with myself via a good workout.;)

What about you? Any plans?