Posts tagged ‘exercises’

July 11, 2011

July Workout

After my kinda-sorta-but-not-really time off from working out, it’s time to get down to business.  Did anyone try out my June workout?  If so, I’m curious as to what you thought.  It really built up my backside, and while that was one of the goals, I’m not sure I need to keep building.  So this workout doesn’t have quite as much booty work, but maybe you’ll still sweat your booty off, if that’s a goal of yours.

The two split-style workouts are similar, but it’s important to change up your workouts every four to six weeks, even if the changes are small.  (I want enough time to build muscle without reaching a plateau.)  For simplicity, I usually change it up monthly.  Next month, I hope to throw in more circuits and supersets, so stay tuned for the August workout.

This routine is not advanced, but this is not for beginners either.  I recommend completing 3 sets of 8 to 12 repetitions per set, depending on if it’s a heavy day or light day.  I change it up by throwing in drop sets, pyramid sets, 21s, or big sets of 15 reps every once in a while.  Just do what feels best for you, but 3 sets of 10 is the perfect place to start.  I’m not sure how easy or hard it is yet, since I have only just started it today.

Monday

  • Barbell Curl
  • Twisting Resistance Band Curl (or with Cable)
  • Resistance Band Triceps Extension (or Cable)
  • Dips <– hardcore dips or modified bench dips, whatever works for you
  • Reverse Curls (Feel these in your forearms) – I did it holding two 5-lb dumbbells and followed that immediately with some weighted punches and jabs to burn things out
  • Complete 35 minutes of cardio.  I often opt for the stair climber on Mondays.
fun

Tuesday

plank

Wednesday

Be sure to get your legs parallel to the ground, but don’t let your knees pass your toes.

Thursday

  • Run or Walk at Home – Enjoy Summer!  I usually go for about 3 miles.
  • Finish with a cool down, stretches, and yoga.  The yoga should challenge you.

Friday

I’ll most likely do this with an EZ Curl Bar on a bench, but you get the idea.

Saturday

  • Go for a long run, walk, or bike ride.  Enjoy the weather!  I run about 4.5 miles on Saturdays.
  • Finish with a cool down, stretches, and yoga or pilates.  The yoga should challenge you.

I hope you enjoy the workout.  If you give it a shot, let me know what you think of it.

Do you switch up your routine daily, monthly, or other?

How much cardio do you usually do per week?

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June 6, 2011

Blog Birthday & June Workout

Did everybody have a super weekend?  What was the best thing you did?  I suppose I’ll have to pick boating since we met up with so many fun people out on the lake, but just being off from work was pretty darn good!  As Kevin always says, any day on vacation is better than a day at work.  (That was his catch-phrase in Italy when it rained on us daily, and he was sooooo very right!)

I have some big news to share.  As of Sunday, the blog has been around for one whole month.  Wow!  Time flies when you’re meeting new bloggies, practicing a hobby (writing), and pretending to have a valid excuse for photographing your food (and beers).

Now that it’s Monday, and we’re back to the daily grind, I want to share part of my daily routine with you.  I crafted this month’s workout a week or two ago, and I started it last week.  As you’ll notice, each day works at least one big muscle group.  This burns more calories.  Also, we start with the big muscle group then work smaller one.  This yields better performance and therefore better results.

Monday: Chest and Shoulders + 30-45 minutes cardio (elliptical)

Tuesday: Legs and Abs + 20-30 minutes cardio (stair climber)

  • Leg Extension Superset with Plyometric Squat Jump *Go directly into squat jump after extensions, then rest for 30 seconds to a minute.  I do 8 jumps holding a 2.5-lb plate
  • Seated or Lying Leg Curls 
  • Power Knee Tap & Touch  Superset with Calf Raises (Any way you like to do them)
  • Jacknife/Teaser  *I get the best results from this ab move!
  • Ball Crunch 
  • Crunch to a Knee *Like my art?  Keeping your feet flat on the wall is easier than holding them up yourself, but you get a better crunch doing this because it forces you to keep your feet still.  It forces you to crunch your elbow to an opposite knee instead of bringing your knee in toward your elbow.

Like My Art???

Wednesday: Arms + Cardio (any)

Thursday: Abs + Cardio (run) + Yoga (if you have time)

  • I do my three-mile Thursday, and I follow it with stretching
  • Complete the same ab routine as Tuesday
  • If time, do a little yoga.  I know yoga helps my running, but I never make myself do it.

Friday: Butt & Back + Cardio (I often do cardio-free Friday because it’s more fun.)

  • Bench Step-up  (If you’re new to this, use a step like in the link’s photo instead of a bench.)
  • Bridge with Crossed Leg  *Do it like the picture indicates, but extend that crossed let as you come up.  The ending position should have one foot on the ground while the other leg extends parallel to the stationary thigh.

Bridge

Saturday: Run + Abs

  • Run (or walk)
  • Follow the same abdominal routine – if you’re extremely bored with it, feel free to sub pilates

Here is an explanation of the hand step-up from Monday.  I couldn’t find exactly what I wanted, but this looks pretty good:

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