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