Arms/Abs/Cardio

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

EZ Bar Skull Crushers: 3×8 (heavy weight), 1×15 (light weight)
*Superset with
Barbell Bicep Curls: 3×10, 1×8 (medium weight)

High Cable Bicep Curl: 3×10 (medium weight)
Superset with
One Arm Reverse Grip Tricep Pull Down: 3×10 (medium weight)

Rope Hammer Curl: 3×12 (medium weight)
Superset with
Rope Overhead Extension: 3×10 (medium weight)

Circuit 1
Pilates Lying Leg Circles: 3×5 (each side)
Extended Side Crunch: 3×15
Plank In and Out Hops: 3×12
Standing Kettle Bell Windmill: 3×10 (medium weight)

Run one mile at 6+mph.

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

Pin the graphic below for quick reference during workout.

1.25.18 Arms Abs Cardio.png

img_8151.jpg

Active Wear Details:
Top and Leggings: Forever21
Shoes: Nike

You know how they say that when it comes to a job, if you find something you love you won’t work a day in your life? Same applies for exercise. Find something you love and you won’t dread it, skip it, make excuses, etc. You’ll actually look forward to it! I love weight lifting however there are plenty of women who think it’s boring. That’s ok! There are so many other options out there. Join a gym, try out all the classes and see what sticks. Maybe you’re an outdoorsy person-go hiking, jog around your neighborhood, bike on a local trail. Need more ideas?

Throw a frisbee or ball with your dog
Play soccer or basketball with your kids
Swim laps at the pool (a great low impact option for your joints)
Go to your local roller skating hall
Rollerblading in the park
Ice skating

 

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Back

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

Barbell Deadlifts: 2×5, 2×4 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 2×10, 2×8 (medium/heavy weight)

Wide Grip Lat Pull Down: 2×8, 2×6 (heavy weight)

Seated Row with Close Grip Attachment: 1×8, 2×6 (heavy weight)

Back Extension: 3×10 (medium weight)

ISO Row: 3×10 (heavy weight)

Banded Pull-Ups: 3×8

Row Machine 15 minutes at a moderate pace.

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

Pin the graphic below for quick reference during workout.

11.15.17 Back

Arms/Abs/Cardio

Warm-up: Assisted bicep pull ups 2×10, assisted tricep dips 2×10. Stretch

Circuit 1
EZ Bar Skull Crushers: 3×10, 1×8 (heavy weight)
Dumbbell Alternating Bicep Curls: 3×8, 1×6 (heavy weight)
Standing Weighted Side Bend: 3×15, 1×10 (medium weight)

Circuit 2
Weighted Dips Off Bench: 3×10 (medium weight dumbbell in lap)
Hammer Curls: 3×8 (heavy weight)
Leg Lifts on Bench: 3×15

Cable Rope Overhead Extension: 3×10 (medium weight)
*Superset with
Rope Hammer Curl: 3×10 (heavy weight)

Pallof Press: 3×15 (medium weight), 1×15 (5lb less)

Cable Torso Rotation: 3×10 (medium weight)

**Wide Grip Dumbbell Curls with Wrist Rotation: 3×6 (heavy weight)
Superset with
Tricep Push-ups: 3×10

Run one mile at 6.5+mph

*Perform second exercise immediately after first without resting in between

**Seen video of this exercise on Instagram posted May 5, 2017

 

Arms/Cardio

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

EZ Bar Skull Crushers: 3×12 (medium weight)
Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (5lb less)

Barbell Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 2×10, 1×8 (medium weight)

Cable Bicep Curl with Straight Bar: 3×12 (medium weight)

Tricep Push-ups: 3×10 (on or off knees)
Superset with
Dumbbell Hammer Curls: 3×6 (heavy weight)

Run one mile at 6.5+mph

Legs & Glutes

Warm-up: Stair Master for 10 minutes at level 5. Stretch

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

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

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

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back

Deadlifts: 3×6, 2×5 (heavy weight), 2×8 (20lb less)

Sumo Deadlifts: 3×8, 1×6 (medium weight)

One Arm Dumbbell Row: 2×8, 1×6 (heavy weight), 1×10 (medium weight)

Wide Grip Lat Pull Down: 1×8, 1×6 (heavy weight), 2×8 (10lb less), 2×8 (5lb less)

ISO Row Machine: 3×10 (medium weight)

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

HIIT on stair master: alternate between 1 minute at level 7 and 30 seconds at level 17 for 15 minutes total.

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

Amrs/Abs/Cardio

Warm Up: Rope hammer curl 1×10 (light weight)/Rope overhead extension 1×10 (light weight). Stretch

Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Rope Tricep Extension: 1×10, 2×8 (heavy weight)

Cable Straight Bar Curl: 3×10 (medium-heavy weight)

Cable Tricep Push Down with V-Handle: 3×10 (heavy weight)

Preacher Curl: 3×8 (heavy weight)
Superset with
Dumbbell Tricep Extension: 3×10 (medium weight)

Circuit 1
Decline Skull Crushers: 3×8 (medium weight)
Decline Sit-Ups: 3×15 (medium weight)
Standing Alternating Dumbbell Curls: 3×8 (medium weight)

Circuit 2
Standing Side Crunch (Elbow to Knee Meet on Same Side): 3×10 (light weight)
Extended Plank: 3×1 minute
Lying Cross Body Toe Touch: 3×10 (light weight)

HIIT on Treadmill at 2% incline:
One minute at 3.5mph
Side shuffle 60 steps each side
Walk backwards 60 steps
30 seconds at 8mph+
Complete 5x