8/9/09

Workouts, Workouts, and more workouts...


So...here is the program for the next 3 weeks (it's actually a 4 week program, but this week starts week 2 of 4.) 3 heavy lifting programs rotated...separated by a minimum of 2 days off between each other...my girls are getting in 2 heavy lifting days per week in addition to their classes (2.5 hours each on Tues and Thurs and 1 hour on Sat) plus (3) additional :30 minute cardio sessions and (1) Team run or track session per week. A sample week looks like this:


Sun - Heavy lifting, plus a possible cardio day and/or team run

Mon - Cardio

Tues - Classes (CORE Abs & Back, Kickboxing, Body Boot Camp)

Wed - Heavy Lifting, plus a possible cardio day

Thurs - Classes (same as Tues)

Friday - Cardio and/or possible team run

Sat - Class (Kickboxing), plus possible cardio day and/or team run


Here are the workouts.


Program 1 - Legs/Abs


Warm up - 10 minutes


1) Barbell or Smith Machine Squats - as heavy as you can go for 6 reps (ass as low as you can go)
2) Bench Step Ups - 15-20lb DBs - 10 reps each leg
3) Full range sit ups - 15 reps
Complete this Triple set 4 times


*Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step mill is ok too if you have access to one.


1) Walking Lunges with 15-20lb DBs - 10 steps each leg
2) Stiff Leg Dead Lift - as heavy as you can go for 6 reps
3) Scissor Kicks - 25 reps each leg
Complete this Triple Set 4 times


* Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step Mill is ok too.


Finish with 1 plank hold (1 min) and 1 side plank hold each side (1 min each side)


Cool Down - 10 minutes STRETCH


Program 2 - Shoulders/Chest/Tris


Warm up - 5 mins


1) Military Press - as heavy as you can go for 6 reps
2) Lat Raise - as heavy as you can go for 6 reps
3) Up Right Row on cable - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)

1) DB Flat Bench - as heavy as you can go for 6 reps
2) Decline Push ups (feet up on bench) 10 reps
3) Incline Fly w/ DBs - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)


1) Tricep Push Up - 10 reps
2) Dips on assist machine - if using the assist 10 reps, if not using the assist 6 reps
3) Skull Crushers (with DB or Barbell/E-Z Curl Bar) - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)
Cool Down - 5 minutes STRETCH

Program 3 - Back & Bi's


Warm up - 10 minutes
1) Assist Pull Ups - 10 reps
4 sets total

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

1) Wide Grip Lat Pull Downs - as heavy as you can go for 6 reps
2) Close Grip Seated Cable Rows - As heavy as you can go for 6 reps
3) Single Arm DB Rows - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

1) Alt DB Curl - 15-20lb DBs - 6 reps each side
2) Cable Curl - as heavy as you can go for 6 reps
Repeat this superset 4 times

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

Cool Down - 10 minutes - STRETCH


Here is what I did last week:

Sun 8/2/09 - Program 1

Mon 8/3/09 - Cardio 45 mins Treadmill. Incline: 2% Speeds: 3.5 / 5.5 (Interval walk/jog)

Tues 8/4/09 - Jillian Michaels Boot Metabolism

Wed 8/5/09 - Program 2 & 1 hour of Gymnastics

Thurs 8/6/09 - 20 minutes of Yoga

Fri 8/7/09 - OFF

Sat 8/8/09 - Fitness Trail in the park

Sun 8/9/09 - OFF


Tomorrow I plan to do Program 3 and probably some cardio and yoga.


Let me know if you try any of these and how you do!



8/6/09

Ladies...I'm back! Oh, how I've missed you all!


Let's ROCK AND ROLL. I was looking a head towards November for Eastern USA's...counted the weeks back and figured...CRAP! I have 16 weeks, time to start cleaning up the diet and getting back to a regular workout schedule!


I am training some girls who all hope to compete in November as well...one for Body Building, two for Fitness, one for figure, and one for Bikini...I created their workouts...and then decided to do the program I designed WITH them...all these girls take my classes 3 times a week and we already work well as a team there...so I figured the lifting days should be the same...plus me being there to PUSH them is awesome...and them seeing me train helps motivate me too. I trained all last season without a workout partner and it was tough...so far working out WITH my girls has been AWESOME.


Oh...not to mention, I came home from tumbling/gymnastics last night to a message posted on my Facebook Wall from Adela Garcia....talk about MOTIVATION!!! I think God is telling me it's time to do it again...and I think I'm ready for it...


I will post my workouts, in case you are interested! :-)


Until next time...