September Workouts

September 1-8th

• 1st, Saturday: Hiking for about 2 hours.  Covered 4-5 miles :) it was really fun!
• 2nd, Sunday:  Triceps, biceps, and abs with Neal.  This was a killer.  We only did 5 different moves, but did each 5 times.  Increasing the weights or resistance.  First we did Bicep Cable Curls superseted with Overhead Cable Extensions.  Each move 5 times:  40 reps, 30 reps, 20 reps, 10 reps, & 10 reps again, increasing the weight/resistance as we went.  Then we did Barbell Curls superseted with Skull Crushers.  Each move 5 times:  10 reps, 10 reps, 20 reps, 30 reps, 40 reps.  decreasing the weight each time.  We finished with Hanging Leg Raises and did 5 sets each time until failure.  Let me tell you now, this was an AMAZING workout.  I was happy, rejuvenated, tired, and sore (a few days) afterward.
• 3rd, Monday:  off
• 4th, Tuesday:  P90X yoga
• 5th, Wednesday:  2 walks with the dogs, one in the morning and one in the evening
• 6th, Thursday:  off
• 7th, Friday:  30 plyo lunges on the hour while I worked I worked 10 hours, so I did 300 lunges!
• 8th, Saturday:  Off! (Unless you count walking in heels all day for a bachelorette party!)

September 9-15th

• 9th, Sunday:  25 Minute run followed by 2 sets of my powerhouse supersets of weighted side arm balance (12 each side), kettelbell squats (20), and tornado abs (kinda like when you are doing leg lifts only you don't move your legs up in down, you move them in a circular movement slowly up and slowly down - did them 2 times).
• 10th, Monday:  Off
• 11th, Tuesday:  Just a dog walk :)
• 12th, Wednesday:  Push mowed part of the yard (40 mins)
• 13th, Thursday:  Turbo Jam! Kick, Punch & Crunch workout followed by a dog walk!
• 14th, Friday:  Off
• 15th, Saturday:  6ish mile hike with Meetup Group Lincoln State Park

 

September 16-22nd

• 16th, Sunday:  Leg day! Supersets of Squats and Calf Raises (50 reps Squats, 40 Reps Calf Raises - then minus 10 and up the weight.  After 10 reps of both, you go back up the number and lessen the weights).  Finished off with 5 sets of decline sit ups.  See the workout here
• 17th, Monday:  Off
• 18th, Tuesday:  Tone it Up Fine Toning Arms found here.
• 19th, Wednesday: off
• 20th, Thursday:  off
• 21st, Friday:  off
• 22nd, Saturday:  off

September 23-29th

• 23, Sunday:  off
• 24, Monday:  off
• 25, Tuesday:  Kris Gethin, chest and back workout.  See the original video here

	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Superset 1	Incline Dumbell Press	30 reps 15 lbs	20 reps 15 lbs	10 reps 20 lbs	5 reps 35 lbs	5 reps 40 lbs
	Bent over Lat Row	30 reps 15 lbs	20 reps 15 lbs	10 reps 20 lbs	5 reps 25 lbs	5 reps 30 lbs
Superset 2	Flat Bench Dumbell Press	5 reps 40 lbs	10 reps 35 lbs	13 reps 35 lbs	20 reps 25 lbs	35 reps 20 lbs
	Bent over Trap Row	5 reps 25 lbs	6 reps 35 lbs	10 reps 35 lbs	20 reps 20 lbs	30 reps 15 lbs
	*note in my flat bench dumbell press after I started I realized that I didn't have high enough weights, so I did more reps

Kris Gethin has a DTP Program. I have not done the DTP program, my husband and his friend are doing it, but I have done a few of the workouts and I must say they are amazing. Kris' program combines higher reps with lighter weights and lower reps with higher weights. He does a pyramid, going either from high reps to the low rep on two superset moves. Then he typically goes in the opposite, lower reps to higher reps with two other superseted moves. Each combination, the first super set and the second superset, are done 5 times through (at least on the workouts I have attempted). This workout allows me to get in a mass amount of strength training in very little time. He posts a different video for every day of the program, and it's all FREE!


• 26, Wednesday: Happy hour routine found HERE
• 27, Thursday:  off
• 28, Friday:  Another pyramid workout by Kris Gethin for biceps and triceps

	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Superset 1	Bicep Cable Curls	30 reps	20 reps	10 reps	5 reps	5 reps
		12.5 lbs	15 lbs	20 lbs	25 lbs	32.5 lbs
	Over head triceps extensions on Cable Machine	30 reps	20 reps	10 reps	5 reps	5 reps
		12.5 lbs	15 lbs	20 lbs	25 lbs	32.5 lbs
Superset 2	Dumbbell Curls	5 reps	10 reps	20 reps	30 reps	n/a
		20 lbs	15 lbs	15 lbs	10 lbs
	Bent over triceps extensions	5 reps	10 reps	20 reps	30 reps	n/a
		20 lbs	15 lbs	15 lbs	10 lbs

• 29th, Saturday:  Does walking around Epcot for about 10 hours count?  I think so!