Arms/Abs/Cardio

Forearm Plank: 1+ minutes

Circuit 1
Dead Bug: 3×15
Bicycle Crunches: 3×15
Plank Walkouts: 3×15
Dumbbell Standing Side Bend: 3×15 (medium/heavy weight)
Reverse Crunches: 3×15

High Cable Bicep Curl: 3×10 (medium/heavy weight)
*Superset wih
One Arm Tricep Pull Down: 3×10 (medium/light weight)

Low Cable Hammer Curl with Rope: 3×8 (heavy weight)
Superset with
Rope Overhead Extension: 3×8 (heavy weight)

Reverse Grip Barbell Curls: 3×10 (medium weight)
Superset with
Bent Over Dumbbell Kickbacks: 3×10 (light weight)

HIIT on Treadmill for 10 minutes at 3% incline: Alternate between one minute at 3mph and 30 seconds at 8+mph.

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

Pin the graphic below for quick reference during workout.

6.7.18 Arms Abs Cardio.png

A training concept I’ve been loving recently for abs is called Time Under Tension or TUT. It refers to how long muscles are under strain during a set and I love incorporating it on ab day. Muscle groups like abs and calves get used all the time (i.e. walking, standing, going up stairs, etc) so they’re always getting more of a workout than some of our other muscle groups. Because of this, I find that they won’t get sore when trained in the same way as my other muscles, with straight sets.

Incorporating TUT through circuit work keeps my abs working for longer periods of time and help fatigue them better than straight sets. TUT can be executed with straight sets by increasing the tempo of each rep. Yes, this can be done with straight sets for abs however there’s a noticeable difference for me when I do circuit work versus straight sets because of the amount of time they’re under tension is pretty long.

For example, a straight set workout:
1st set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
Total Workout Time: 2 minutes 45 seconds
Total Time Under Tension: 45 seconds

Compare that to a circuit…

1st set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
2nd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Rest 1 minute
3rd set: 10 Leg Lifts (About 15 seconds)
15 Bicycle Crunches (About 20 seconds)
15 Hip Dips (About 20 seconds)
15 Pilates Teasers: (About 20 seconds)
20 Heel Touches: (About 25 seconds)
Total Workout Time: 7 minutes
Total Time Under Tension: 5 minutes

The circuit takes longer than three straight sets of leg lifts, yes, but afterwards your ab workout is done. After three straight sets of leg lifts, your ab workout is just beginning. TUT for abs will not only give you a good muscle burn but is time efficient .

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

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Legs & Glutes

Warm-up: Unweighted glute bridges 1×20, one leg glute bridge 1×10, body weight squats 1×20, side split squat 1×10. Stretch

Barbell Squats: 2×8, 1×6 (heavy weight)

Barbell Split Squats: 1×10, 2×8 (same weight as squats)

Barbell Squats: 3×10 (20lb less)

Circuit 1
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
Dumbbell Side Lunge Split Squats: 3×10 (medium/light weight)
Dumbbell Back Lunges: 3×12 (medium weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium/heavy weight)

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

Pin the graphic below for quick reference during workout.

5.7.18 Legs Glutes

Chest/Shoulders/Cardio

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell side to front raise 3×10 (light weight). Stretch

Dumbbell Bench Press: 3×8 (heavy weight), 2×6 (5lb less)

Seated Arnold Press: 3×10 (medium weight)

Dumbbell Fly: 2×12, 1×10 (medium/heavy weight)
*Superset with
Seated Rear Delt Fly: 3×15 (medium weight)

Leverage Decline Press: 4×10 (medium weight)

One Arm Land Mine Shoulder Press: 3×8
Superset with
Two Arm Land Mine Shoulder to Shoulder Press: 3×8

HIIT on Treadmill for 15 minutes: Alternate between 1 minute at 3mph and 30 seconds at 8.5+mph.

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

Pin the graphic below for quick reference during workout.

3.13.18 Chest Shoulders Cardio

Today’s My Birthday!

Today is my birthday and I’m celebrating with Derek, my mom, and father in law tonight for dinner. I realized that it’s been almost a year since I started my blog and for most of my followers, you don’t know me in real life or much about me. So let’s change that shall we? In honor of my 30th birthday, here are 30 facts about me so you can get to know me better.

1. When I was 19, Derek and I went skydiving for our 1 year anniversary.
2. My major in college was fashion design and merchandising which surprisingly was a bachelor of science degree.
3. I’ve played the piano all my life. I started at 5 years old and got really into it by the time I was 11. Once I started sports in high school, piano took a back seat due to the amount of time I had to dedicate to sports.
4. From a young age, my mom instilled in me the importance of being early. It used to be irritating to show up 30 minutes early to things but it eventually grew on me and now I can’t stand even being on time.
5. I’ve been with my husband, Derek, for 11 years, married for 4 of those years.
6. I studied in Italy the summer of my junior year of college. I took one class, a fashion drawing class, and was able to spend a lot of time being a tourist all over Italy. It was absolutely amazing.
7. During my college internship with designer Anna Sui, I went to her fashion show the last year Mercedes Benz fashion week was at Bryant Park.
8. My first car was a red mustang. I had it for 11 years. I won the best car superlative my senior year of high school.
9. Last September I went on a family vacation to Italy and we test drove a Ferrari. I have a serious need for speed.
10. Vanderpump Rules is my guilty pleasure.
11. I love Brussels sprouts. I always have, even as a kid.
12. Last year I got my hair dyed blue ombré, the year before I did purple ombré.
13. I’m an introvert. I love alone time to recharge.
14. I’m a Pisces. While I’m not that into astrology, I definitely fit the categorization of proverbial dreamer. I’m always in my own little world.
15. I’m an eternal optimist.
16. I don’t have any tattoos. If tattoos were semi permanent (like lasted for 2 years), I’d definitely get a full sleeve tattoo.
17. One summer in college I dyed my hair blonde. It was definitely not my color.
18. I grew up with a 100lb German Shepherd named Ginger.
19. My husband, Derek, and I have been together for 11 years, married for 4.
20. Growing up I could barely eat breakfast in the morning before school, my stomach just couldn’t handle it. Now I love breakfast and can’t go without it.
21. I’m a sugar addict. In my early 20s I would buy mini cakes, mini cupcakes, and cookie cakes to eat for no special reason.
22. I went to college at Virginia Tech which is where I met Derek. Go Hokies!
23. I rarely drink alcohol. My stomach can’t handle even a small amount so on the rare occasion that I do have some, it’s a small amount and I must be in a full stomach. Even then, I nurse it.
24. I’ve been to 27 states.
25. I used to donate blood regularly and then one day my body decided no more. Now I pass out not half way through.
26. When it comes to heritage, I’m all over the place. I’m mainly Italian, German and Austrian but also a little Hungarian, Spanish, Irish, and English.
27. I love to travel. My husband and I went to Germany and Amsterdam for our honeymoon and Sweden a few years ago for vacation. I’ve also been to Italy, Mexico, Canada, the Bahamas, St. Kitts and Nevis. I really want to go to Romania next to see Dracula’s castle.
28. I love strong black coffee. I can drink it all day and night and somehow still go to sleep. I get that from my mom-she’s the same way.
29. I’m basically cold all the time. I’m talking 80 degree weather I can get goosebumps and I’m the biggest baby about it. I can’t stand being cold, it’s so uncomfortable!
30. For birthdays, it’s a tradition in my immediate family to make the chocolate cake recipe on the back of the Hersey’s cocoa box with peanut butter in the frosting. We’ll be enjoying that today.

Still getting a workout in today….of course….

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Active Wear Details:
Top: Amazon
Bottoms: Forever21

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

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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

 

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