Back and Rear Deltoid Workout

One of my judges critiques was to make my waist look teenier by widening my upper back, middle and rear delts. 

I usually work my back and shoudlers in the same workout, but I decided to really focus on back and rear delts today, and I will hit middle and front delts tomorrow. Enjoy!

Set 1:

• 20, 15, 12 Wide seated rows with a lat pull bar (to focus on the rear-delts), Added 10 lbs per set
• 3x15 straight arm cable pulldowns with Rope

Set 2:

• 20, 15, 10 Wide Grip Lat Pulldown (added 10 lbs per set)
• 3x15 Cable High Rope Pull

Set 3:

• 3x12 T-Bar Row
• 3x15 High cable reverse flys
• 20,15,10 Close grip seated rows

Set 4:

• 3x10 Assisted Pull ups narrow neutral grip
• 3x15 Rear Pec Dec Machine

Video Coming Soon! 

:)

"Do Anywhere" Cardio Circuit

I have posted various circuits in the past, but I like to change them up from time to time. If you are super busy, and don’t have time to hit the gym for your cardio, and/or its too cold/dark outside, then here is a killer circuit you can do in your own home. No equipment required.

Exercise              SHORT TIME(15m)  LONG (20-30m)

                           * One Set                    * 3 Giant Sets

Star Jumps              30                                     25

Mountain Climbers  50                                     25

Jumping Jacks         50                                     25

Groiners                  50                                     25

Split Jacks               50                                     25

Frog Thrusts            50                                     25

Ski Jumps                50                                     25 

Burpees                   25                                     15

High Knees              50                                     25

Butt Kickers             50                                     25

Video Coming Soon! :)

http://www.youtube.com/watch?v=t2SY6_c-5O0&feature=player_embedded
click "captions" to see the caption, because you cannot hear me very well.

My A$$ Kicker Workout

I wanted to have a fun type workout today. I competed last weekend (1st in my class! Yay!) and my coach gave me this week off to eat and chill and refuel my muscles before the 4 week trek to the next competition (March 16th). SO I feel fueled, full, and high energy! So I feel like posting my kick-ass workout (Literally!!)

1. Run 1 mile

2. KettleBell Challenge: FOR TIME: My time: 6:37

10 KB Swings (I used 35 lbs)

10 Burpees

10 KB Swings

9 Burpees

10 KB Swings

8 Burpees

10 KB Swings

7 Burpees

.....on and on until you get to 1 burpee

3. 100 Double Lunge Walks (on the bottom part of the lunge, pulse twice before standing up)

4. Set 1: 3 sets

15 Single Leg Glute Bridges, foot on Bosu

30 crunches on Bosu

5. Set 2: 

20 Cable Kickbacks 

20 Single Leg Squats

6. Set 3:

20, 15, 10 Lying Hamstring Curls

25 DEEP (ass to grass yo!) squats

Have fun! :)