Tuesday, February 19, 2013

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! 


Saturday, February 16, 2013

"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! :)

click "captions" to see the caption, because you cannot hear me very well.

Friday, February 15, 2013

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! :)