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6.10.2014

Full body workout plans or ideas

I decided for today's post I wanted to give you guys my workout! I've never written it out before but I got so bored at work that I decided this would be a good blog post. Okay so I go to the gym 3 times a week for about an hour and half, I've been trying to motivate myself to go another day in the week but it's hard! I'm determined to do it this summer, I will consistently workout four days a week, and eventually I want to get up to working out 5-7 times a week. The workout I'll be posting mainly consists of legs and abs but I did throw in a few arm workouts. :)  So here it goes.
Start with 15-30 minutes of cardio.
    I usually do this just to loosen my muscles. I'm not looking to lose weight, I normally choose the elliptical.
LEGS (my favorite):
    -Hip abduction machines, both in and out. 3 sets: First Rep is 30, next 25, and then 20.
    Do it at the weight you're comfortable with. I norally start at 50 then go up by increments of 20-25 depends on how I feel that day.
    -Squats, I use the bar with 15lbs on each side and I go up by 5-10lbs. I do 4 sets, first rep 20, 15, 15, 10.
    -Lunges, walking lunges 3 hallways back and forth three times or 30 with each leg stationary.
    -Leg press 3 sets of 30, starting weight is 130, then go up by 20lbs.
    -Calf machine, 3 sets of 25, starting weight of 110 then go up by 20lbs.
    -Quad machine, 3 sets of 25, start weight 60lbs go up by 10.
    -Butt machine (the one where you're on your stomach and raising your legs)- 3 sets of 15 [I only do 15 because I feel awkward doing it in front of guys.] start weight 130 go up by 10lbs.
-If you're not feeling wobby yet, then try to put in extra stationary squats :)
ABS (my second favorite)

     -100 crunches, 40 middle and 30 to each side, if I can do more I will.
     -30 situps with a 12lb ball
     -30 bicycle crunches to each side.
     -45 pulse ups, 3 sets of 15.
     -(2) 30 second planks
     -30 kettle bell side crunches on the slanted platform 2 sets of 15.
     -30 leg raise or 2 sets of 15

Well, I hate doing arms but when I do I focus on tris, bis, forearm and include back. I use the dumbbells and do 3 sets of 15. SO like extending the arm back, curls,  tilting my wrist up, etc.I need more motivation to do my arms..hahah.

COOL~DOWN


I go up to an empty room and just stretch out my tense muscles for about 10 minutes, and then I go down to the sauna and sit in there for 15 minutes to clean my pores and sweat. 

And that is a day in the gym with Alex. :)