Updated Leg Circuit Workout

I have an Updated Leg Circuit Workout from the one I shared with you a few weeks ago:

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. - 

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

-  3 sets; RI = 30 sec. -

My new Leg Circuit Workout is just more intense (and interjects an Ab set).

Here it is:

1. Bulgarian Split Squat (deeper) - no weight 
1. 5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)
2.  (a) No-weight deep squat, (b) Walking pushup, (c) DB Chop
1.  5 sets, 15 Reps/squat - 8 Rep Walking pushup - 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)
3. (a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups
1. 3 sets, 10 Reps each side/oblique - 20 Reps V-ups, RI-30-40 sec. (Next week I'll try for 4 sets).
4. (a) Hamstring (in-and-out) on Ball, (b) No weight calf raise
1. 5 sets, 16 Reps hamstrings - 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)
5. (a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat
1. 4 sets, 12 Reps each side/bench step up - 10 Reps (x40lb) Deadlift - 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

Did I do Cardio afterwards? H#$% No! I was so tired! I warmed up for 5 minutes, and the entire workout took me just a little over 50 minutes to complete. I was super shaky and "spent" when I was done with that one! When you have little resting time in between sets and you're constantly moving, you are getting a double-whammy out of your workouts. 

While the "no weight" (or very low weight) might seem nonsense, it's not! Trust me, this was hard! But again, you always have to do what makes sense for you and your goals. My workouts are finally starting to make sense for me! (My proud moment in the gym today was when a lady came up to me and said, "Are you a trainer?" To which I responded, "No, sorry." And she said, "Hmmm...you look like you should be." #ThankYouMA'AM!)

So go ahead, give it a try! Let me know how it goes!


CHEERS!

 

Shoulders, Triceps & Biceps

Sometimes "life" gets in the way of your workout plans. That's okay. Just adjust! Yesterday was supposed to be Day 4, but it turned out to be another "OFF" day. So, I moved forward with Day 4 today and instead of taking tomorrow off, I'll just plug through.

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Here is what my Day 4: Shoulder/Tricep/Bicep + HIIT Cardio looks like:

Side note(s): Shoulders are my absolute most favorite body part to work. I could quite honestly train them and only them, but clearly that would be very unbalanced! Also, you will notice I only put in one bicep exercise (right at the end). This is because the bicep is (relatively speaking) a very small muscle group. And, with most moves you engage your biceps anyways. For me, I don't see a huge need to focus heavily on them. I just try to lift them as heavy as I can to exhaust them at the end. Adjust if you wish!

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. - 

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

-  3 sets; RI = 30 sec. -

HIIT Cardio - 20 minutes of (Cybex) Elliptical-Style Resistance+Sprints

5 minute cooldown. Stretching.

Make note that HIIT Cardio does not always have to be running sprints. Running sprints is a phenomenal way to get your HIIT in, but for people like me with physical problems (plantar fasciitis in my case) I can't always run. But don't make that your excuse to "take it easy." It's still called HIIT. I made mine so hard today that I thought I was going to throw up at the end!

My entire workout lasted about an hour today. I was shaking and "spent" by the end. I went home, re-fueled and I feel fabulous now! This is how our workouts should be!

CHEERS! 

Workout: Day Off

Today is an "Off Day." And we need these days. They help us repair, recover and rest so that the next day we are better, stronger and ready as ever!

In case you missed them, here was Workout Day 1 and Workout Day 2.

Since it's an "Off Day" today and I don't have a workout to share with you, I wanted to offer up a deal! If you live in the East Bay area and are looking for a killer workout, I highly encourage you to check out the UFC Gym in Concord, CA. This is not just a Gym for Men. No, Women and Children participate in many things as well there! It's the Ultimate Fitness Experience. And remember what I said - ultimate usually yields faster results!

Click here to PAY ONLY $49 for a 1-month membership, 2 Personal Training Sessions and a Free Kids Club (normally $199). (But hurry...you only have today and tomorrow to take advantage of this!)

Maybe you'd like a shot at winning one of these? Click HERE to do so!

Have fun! If you are taking this as your "Day Off" with me, remember 2 things:

1. You should still get some sort of movement in. I will probably go for a walk with my husband and dogs or a bike ride. 
2. If you get the 1-month membership to the UFC Gym that will take you through this 4-week program. You could substitute any of your "cardio" for classes there!

Questions? Let me know! Feel free to reach out to me HERE!

CHEERS!

Summer Workout

After this weekend, California finally feels like the summer I have so desperately been waiting for! 

It has been a long time since I've written a workout. After I go months and months of being on a stringent workout plan, I like to take some "off time" and just go to the gym, do what I please and be done. 

Those of you who know me, though, know that I like to have intense workouts constantly in the pipeline. It's the "goal" of getting into the gym, achieving something, writing it down and leaving with the pure satisfaction of "goal achieved!"

I am happy to be back here - with my "Summer Workout!"

About 3 years ago, I had every intention of studying to be a Personal Trainer. I even had all the material from the NSCA. I studied and studied. Meanwhile, I was working at ClubSport in San Ramon. While I was studying and seeing the day-to-day of trainers, I decided that making a career as a Personal Trainer was definitely not going to be me. Unfortunately those were two passions that could not be mixed. 

But fortunately, I had acquired some knowledge and my passion for working out for me had not diminished at all!

When I make my workouts, I pull from many different places and resources. I get things from my NSCA material, my husband, friends (dannymclarty.com) and just general knowledge I've acquired over the years from this obsession.

I'm not an expert. I'm not a professional. I don't pretend to be. And I don't pretend to give out advice to "help you reach your goals." I do this, talk about this and live this because it works for me and because people can usually pick up a thing or two which may work for them as well. 

So....back to my "Summer Workout." (Well...phase one anyways - roughly 4 weeks.)

Day 1: Chest/Back + HIIT Cardio

Day 2: Legs (lift)

Day 3: OFF

Day 4: Shoulder/Tricep/Bicep + HIIT Cardio

Day 5: Legs (Circuit)

Day 6: OFF

Day 7: HIIT Cardio + Abs

Yesterday was (obviously) Day 1: Chest/Back + HIIT Cardio. 

Here is what it looked like:

1 (a). Rotating DB Bench Press

1 (b). Reverse Situp 

- 3 sets; RI = 30 sec. -

2 (a). DB Incline Fly

2 (b). DB Lawnmower

- 3 sets; RI = 30 sec. - 

3 (a). Pullups

3 (b). Reverse DB Fly

- 3 sets; RI = 30 sec. -

4 (a). Wide Grip Pushup

-  3 sets to failure on each -

HIIT Cardio - 20 minutes of Running Sprints. 

5 minute cooldown. Stretching.

In less than an hour, I felt like I had worked out for 2 hours! There is so much beauty in that!

Legs today....

CHEERS!