Abs Workout #2

  • Crunch on ball- Place butt on ball so that you have balance. Lower yourself down the ball so that the ball is under half of your butt and half of the small of your back. Rise body up and do a basic crunch. 3sets, 15 reps.

crunchonball

  • Crisscross scissors- Ling on your back. lift legs off floor and keeping abs tight. Point toes and crisscross your toes back and forth. 8 rounds. 30 seconds on, 10 seconds off.

scicor

  • Bicycle- Lying on back, bring knees toward chest. Alternate knees towards opposite elbows and tap together. Repeat on other side. Do as many as you can! =)

elbow

  • Mountain Climbers- Place arms shoulder width apart, hold up body and keep but butt down. Bring one knee towards arm and place back down, repeat with other side. Do 8 sets 30seconds per set. 10 second rest.

mount

  • Straight Leg Raises- (you can either keep your legs together, toes pointed…. or use a ball) Lay down. Place ball between legs and hold with feet and calf muscles. Lift legs up so your legs are at a 90 degree angle and then lower again without the ball touching the ground, but just above it. Do 8 sets for 30 seconds each. Rest 10 seconds in between.

lowe

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Workouts #2 (Back, Biceps, Shoulders) Competition Prep (MONTH 1 )

comp

So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

You will see a basic workouts and then in italics you’ll see a cardio move. The cardio move is in between each set.  You can do any form of cadio for the 30 seconds, some of my favs include:

  • Jump Rope
  • Kettle bell Swings
  • Jumping Jacks
  • Mountain Climbers (on the floor or in an incline)
  • Jump Squats
  • Step Ups
  • Running in Place

Workout                                                                                                                             Sets X Reps          

1. Lat Pulldown                                                                                                                  3 X 9-11

(Wide pull, Underhand pull and Overhand pull )

Cardio acceleration 30s

2. Cable Face Pulls w/ Rope                                                                                           3 X 12-15

Cardio acceleration 30s

3. Rows                                                                                                                               3 X 12-15

Cardio acceleration 30s

4. DB/ KB Swings                                                                                                                8R X 20s (10s Rest)

5.Preacher Curls                                                                                                                3 X 9-11

Cardio acceleration 30s

6. Cable Rope Hammer Curls                                                                                          3 X 12-15

Cardio acceleration 30s

7. Step Ups                                                                                                                          8R X 20s (10s Rest)

8. Overhead Press with Squat                                                                                         3 X 9-11

Cardio acceleration 30s

9. Standing Military Press                                                                                                  3 X 12- 15

Cardio acceleration 30s

10. Bosu’ Mountain Climbers                                                                                           8R X 20s (10s Rest)

11.Incline Barbell Curls                                                                                                     3 X 12-15

Cardio acceleration 30s

Key:

Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

Tone all over Workout!

  • V- sit : Sitting on the floor with abs tucked in, slowly balance yourself on your butt only lifting your legs into a “v” angle. Hold for about 1 min – or as long as you can. To make it harder and challenge yourself you can always move your arms in a “running motion” back and forth. Or work on lowering your legs up and down without letting your heals touch the floor.

  • Toe taps – Find something that gives you a little step, whether you make your own out of a bench or use an actual step on your porch. As fast as you can your going to alternate legs and only tap your toes on the step. Do as many as you can for 30 seconds, rest for 10 seconds. Do 8 sets!

toe

  • Plank – basic planks. Balance yourself on your toes and forearms for as long as you can. Try to complete 3 sets. Note: your core should be the only thing holding you up…

plank

  • Single Leg Squat with a Kick-  you can do this on a step like she is in the picture, but its not necessary. You’re going to do a basic squat, driving your butt back and as you come up, kick out one leg balancing on the other leg. Repeat on other side. That’s one rep. So 3 sets. 15 reps.

squat kick

  • Lunges! 3 sets . 20 reps for each leg. (40 total per set)

lunge

  • Mountain Climbers – in push up position, without letting your knee hit the ground, drive knee towards shoulder as fast as you can alternating sides. do as many as you can for 30 seconds. 10 seconds rest. Do 8 sets.

mountain

  • Burpees – oh the basic burpee from grade school… have fun! Do 20

birpie

  • High knees – as fast as you can, this is like a “standing mountain climber”. 30 seconds, 10 seconds rest. do 8 sets.

high

Booty Workout #1

Step Lunge – 3 sets. 15 on each side per set. 1 set=30 total for both legs. You can either alternate or do one side at a time.

step lunge

Low Squat w/ Medicine Ball – squeeze MB ( medicine ball) between knees and squat, raising your arms may help with balance. 4 sets 15 reps.

low squat

Split squat with Arnold press combo- you can do this on a squat machine, or without (like it shows in the pic) do a regular lunge, and press arms up in a “Arnold press” when in squat position. alternate legs, helps to walk with the motion! =)  3 sets, 15 on each side. 30 reps total for each side.

split

Deadlift with press- basically like before, bend down, keeping arms straight and press towards the sky. 3 set, 15 reps

deADlift

Scissor leg raise – focus on keeping core tight. Do as many as you can for 30 seconds, rest 10 seconds. do 3 sets. ! want to make it harder? put an elastic band around your ankles.

leg

alternating superman  – do as many as your can for 30 seconds, rest 10 seconds. Do 3 sets.

super

single leg glute bridge – keeping core tight, one leg extended…. lift butt and hips up and squeeze butt muscles every rep. 3 sets. 15 reps

bridge

glute bridge (hip raises)  – same as above without extended leg. 3 sets, 15 reps

glute bridge

Low lateral band walk-as many as you can for 30 seconds, rest 10 seconds. Do 8 sets.

low latteral

Workout #1 (Chest, Legs, Abs, Triceps) Competition Prep (MONTH 1 )

So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

Also, I mix up the sets too. Like #1 says bench press, then over on the right side, (in the parenthesis is a cardio move), so I do one set of the bench press, 11 “reps”. then Jump rope 30 seconds in between each rep.

So it looks like this basically :

Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. …. Making 3 “sets”. Next , Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds.. So on and so forth.

Workout                                                                   Sets x Reps                                      Mixed Cardio

1. Bench Press                                                             3 x 9-11                                         (Jump Rope 30s )

2. Pec Fly                                                                       3 x 12-15                                       (Mountain Climbers 30s)

3. Leg Raises                                                                8R x 20s (10s Rest)

4. Smith-Machine Squats                                           3 x 9-11

5. Lying Leg Curls                                                        3 x 9-11                                           (Squat Jumps x 11)

6. Leg Extensions                                                         3 x 12-15                                        (Step Ups 30s)

7. Tight Crunches                                                        8R x 20s (10s Rest)

8. Lying Skull Crushers                                               3 x 9-11                                            (Step Ups 30s)

9. Bench Dips                                                               3 x 12-15                                          (Jump Rope 30s)

10. MB Side Twist                                                        8R x 20s (10s Rest)

Key:

Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

Leg workout # 1

Plie’ Squat

plie

  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes. Do 15 reps. 4 Sets

Basic Lunge

lunge

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.  4 sets. 12 on each leg.

Single -Leg Deadlift

dead

  • Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
  • Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
  • Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 3 sets.

Bulgarian Split Squat

bul

  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Do 20 reps. 4 sets.