Tag Archives: weights

Monday Get Fit Workout

Okay girls and boys do you wanna walk out of the gym with shaky legs? Here you go. This is a doosy! I love to work legs, there so hard and challenging! Let me know if you have any questions or concerns. I would love to know if anyone gives it a try.


Monday Fit Workout

Back & Chest

I’m Back! Just a quick heads up…my posts in the summer might be sporadic. I just can’t resist playing outside when the sun is shining!!! I did this work the last two Mondays and love every second, it makes you push! I try and isolate body parts when I lift, legs one day, biceps another, but there is to little time to isolate all parts every week so I often have to group two together. Back and chest I like to group together because they are completely different muscles and don’t rely on one-another. Where the two exercises are grouped together I super-set those together, meaning I do them back to back. So for example I perform the first exercise, BB bench press, 5x doing 12 reps, resting one minute between sets. Then I move onto the back exercises, I do 12 reverse-grip lat pull-downs then immediately following I perform 8 reverse-grip BB row, then rest for a minute and do that 3x’s.

GET FIT

in the gym

LOSE WEIGHT

in the kitchen


Monday Fit Workout

I did this bicep workout today, it kicked my butt! There were some new moves I’ve never done before. I really liked the drag curls, it forced you to have your bicep contracted. By the end of this workout I was toast, just the way I like it ;)

biceps


Monday Fit Workout

Upper Body #1

This is a GREAT upper body workout. A good way to get started lifting weights is to focus on upper body exercises one day and lower body exercises the next. Perform each exercise 10 x’s then rest for 20 seconds and repeat it 3 x’s. Super-set means to perform the exercises back-to-back, do 10 skull-crushers then immediately perform 10 narrow grip bench presses, then rest 20 seconds and repeat 3 x’s. I have added links at the bottom of examples of each exercise. GIVE IT TRY!

P.s. I will post the lower body that goes with this next Monday ;)

seated DB shoulder press          skull-crusher          narrow grip bench press          DB lateral raises         cable chest flys

rear delt cable flys          wide grip lat pulldown          alternating DB curls          bicycle crunches

 

THE BEST KIND OF SWEAT IS THE KIND DRIPPING FROM YOUR FACE

 

 


Monday Fit Workout

I’ve been doing this workout every Wednesday and boy does it kick butt! I got the idea from Jackie Warner interview in Fitness magazine, she said that she does this when she feels like she has hit a plateau. The object is to perform each exercise 100x’s as fast as you can (with proper form). Write down your time so next time you do the workout you can try and beat your time. The weight should be heavy enough to only perform 12-15 before you need to rest. You go tell you can’t and you go when you can. There is no set time for rest.

You can add some variation to this workout, I would perform 100 of an exercise then do cardio for 10 minutes, alternating between the two until I had completed all the exercises. This is a great way to get your heart rate up and continue to burn while you lift. Also, this workout is super easy to perform at home, I did it in my basement with a couple hand weights. I did push-ups instead of chest press, regular sit-ups, and bridges. You get the idea, just try and hit each body part 100x’s!

 

Questions:

1. Who’s going to give it a try?


Thursday Fact Vs. Myth

Lifting slowly makes your muscles work harder and grow faster.

MYTH

Lifting slowly recruits the smaller muscle fibers and leaves the big ones out of the action. If you want to get bigger, you’ve got to lift fast! This doesn’t mean to swing the weights and loose proper form, you need to stay in control and move the weight in correct form. I generally lift deep and fast. I feel like I get the biggest results when I go heavy, fast (with proper form), moderate repetitions, with 30-60 seconds of rest between sets.  GO BIG OR GO HOME! those little muscles on top of the thigh!

Questions:
1. What do you generally try and focus on when you lift?
2. How many sets/reps do you like to do?


Monday Fit Workout

Full Body Weight Workout

You did it again, didn’t you? I KNOW I DID! You overindulged during the super-bowl, grazing on all those yummy sweet, salty, crunchy, creamy treats. This workout will help you get back on track in no time! These full body moves kill 2 birds with one stone. Perform each exercise, one right-after-another, without stopping,  rest 1-2 minutes and repeat for a second go-round. Use medium-heavy weight, enough to complete each set with good form. If your new to weights, full body workouts are a great way to start! Try doing this workout 3 times a week and doing cardio the other days. Good luck! (I linked examples of each exercise to help you get started ;) NO EXCUSES)

DB=dumb-bell BB=barbell

EXERCISE EXAMPLES: *SQUAT/WIDE STANCE TO DB SHOULDER PRESS
*DB LATERAL RAISE W/ALTERNATING LUNGE *STIFF-LEGGED DEADLIFT W/BB ROW
*GLUTE BRIDGE W/DB CHEST PRESS *BENCH DIPS W/BENCH CRUNCH
*21'S *DECLINE PUSH-UP/ STABILITY BALL W/AB TUCK

Questions: (answer by leaving a comment)

1. When you lift do you target one body part or do you lift your full body?

I generally lift one body part a day, and on Saturdays do a full-body circuit workout.

2. What is your favorite body part to lift?

SHOULDERS baby!!! I don’t know why but all the shoulder moves I love, my least fave would be chest!

3. If you lift currently how often do you?

I lift 4-5 days a week just depends on my training schedule.

P.S. Don’t be afraid to ask questions if your unsure what the exercises are. Leave a comment and I’ll do my best to explain or give you link that demonstrates the move ;) I wanna HELP YOU!!


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