Working It Out.

This is the brutality we suffered at the hands of our trainer last night.  Give it a whirl if you feel up to it.  You’ll sweat like a mofo and your jeans will be too big the next day.  Bonus!

Thursday, 8/15 Workout

Note: Each “set” is done 3 times through with no resting between each exercise. Do the designated number of reps for each exercise in the set in order, and then repeat 3 times.  Once you have gone through the series of exercises 3 times, move on to the next set.

Warm-up: 5 minutes on the Elliptical on level 8

Set 1

1. 30 walking lunges with dumbells raised (15 reps anterior hold; 15 reps lateral hold) – 5 pounds in each hand
2. 20 push-ups with 2 second hold at the bottom
3. Side to side hops for 30 seconds
4. Forward/backward hops for 30 seconds

Set 2

1. 30 Bent-over rows on pulley machine (15 reps per arm) – 15 pounds
2. 30 Plie squats with kettlebell swing (15 reps per arm) – 15 pounds
3. High knees for 30 seconds
4. Jumping jacks for 30 seconds

Set 3

1. 15 chest press on pulley machine – 15 pounds
2. 24 sideways walking lunges
3. 30 planks with hand slaps – this is assuming you have a workout partner – if not, do hand raises

Looking fab is clearly a must, and these shoes are pretty darn fab, right?!

Working It Out.

Feeling very sore today after last night’s workout.  I have such a love/hate relationship with being sore.  Don’t we all?  Here’s what our Trainer put us through last night.

Tuesday 8/13 Workout

Note: Each “set” is done 3 times through with no resting between each exercise. Do the designated number of reps for each exercise in the set in order, and then repeat 3 times.  Once you have gone through the series of exercises 3 times, move on to the next set.

Warm-up: 5 minutes on the Elliptical on level 8

Set 1

1. 15 Lat pull-downs seated on the machine – 25 pounds
2. 24 Reverse lunges, alternating legs, with 1 plié squat between each lunge
3. High knees for 30 seconds
4. 40 Standing bicycles

Set 2

1. 15 Plié squats with reverse shoulder press with straight bar – 20 pounds
2. 30 Plank with forward arm extensions
3. Side to side hops for 30 seconds

Set 3

1. 15 Rows on the pulley machine – 25 pounds
2. 15 Push-ups
3. 20 Bridges
4. Bicycles for 30 seconds

Set 4

1. 24 Forward/walking lunges
2. 15 Bicep Curls on the pulley machine – 20 pounds
3. Plank for 30 seconds

If you need some motivation:

   

Working It Out. Last Week’s Moves.

Last week was crazy busy, and we were only able to get 1 workout in with our devilish trainer.  Here is the routine he put us through on Thursday.

Thursday 8/8 Workout

Note: Each “set” is done 3 times through with no resting between each exercise. Do the designated number of reps for exercises 1-4 in order, and then repeat.  Once you have gone through the series of exercises 3 times, move on to the next set.

Warm-up: 5 minutes on the Elliptical on level 8

Set 1

1. 24 Lunges holding dumbbell over your head – 7.5 pounds
2. 30 Front and Lateral shoulder raises (alternating) – 5 pounds in each hand
3. Jumping jacks for 30 seconds
4. Plank with 30 side-to side twists

Set 2

1. 15 Chest Flys on machine – 30 pounds
2. 15 push-ups
3. 15 Plié squats into upright row w/dumbbells – 12.5 pounds in each hand
4. Bicycle sit-ups for 30 seconds

Set 3

1. 15 Reverse Deltoid Flys on machine – 30 pounds
2. 15 Bent over rows w/dumbbells – 12.5 pounds in each hand
3. 24 Sideways lunges
4. 25 toe-touch sit-ups

To get you off your couch:

Working It Out – Thursday’s Trainer Moves

Happy Friday!  This was a long week.  It’s tough to come back to work after a week’s vacation.  But I survived, and next week will surely be easier.  Here is the routine my trainer put us through last night.  Bust a move, everyone!

Thursday’s Workout – 8/1

Note: Each “set” is done 3 times through with no resting between each exercise. Do the designated number of reps for exercises 1-4 in order, then repeat.  Once you have gone through the series of exercises 3 times, move on to the next set.

Warm-up: 5 minutes on the Elliptical on level 8

Set #1

1. 15 plié squats with shoulder press using Straight Bar – 20 pounds
2. 15 leg extensions on machine with 1 second pause at top – 50 pounds
3. Planks with 30 alternating sideways hand raises
4. Forward/backward hops for 30 seconds

 Set #2

1. 15 upright rows using Straight Bar – 20 pounds
2. 15 bicep curls using Straight Bar – 20 pounds
3. 15 hamstring curls on machine with 1 second pause at top – 50 pounds
4. Side to side hops for 30 seconds

 Set #3

1. 15 chest press on pulley machine – 25 pounds
2. Alternating walking lunges with 4 standing bicycle reps after every two lunges
3. Pogo hops for 30 seconds
4. Planks with 40 hand slaps w/partner

To get you moving: