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CHAE77 SparkPoints: (519)
Fitness Minutes: (170)
Posts: 27
1/11/12 2:45 P

I've posted two blogs regarding my Week 1 workout and I'm interested in what you all are doing in the gym (if you are strength training):

Week 1 - Superset the 2 workouts on Tues/Thurs
________________________________________

MONDAY - Core & Cardio

Warm up- Dynamic Warm-ups (Ex. Lateral Leg Swings, Walking Lunges, Soleus stretch, Wall Angel Stretch)

Plank 1 min or as long as possible
Exercise Ball crunches 3 sets of 25
Pulse-ups 20 within 1 min
Wide Leg sit-ups 20 within 1 min
In & Outs 25 within 1 min

Cardio - any 30-45 min
______________________________________
Tuesday - Push Muscles & Cardio

Warm Up - Dynamic Warm-ups (Ex. Lateral Leg Swings, Walking Lunges, Soleus stretch, Wall Angel Stretch)

Squats on Leg Press 130lbs 3 sets of 12
Incline Push-ups 3 sets of 10

Squats on Smith Machine 70lbs 3 sets of 12
Reverse Push-ups on Smith Machine 3 sets of 12

Cardio - any 20-30 min
________________________________________
Wednesday - Core & Cardio

Warm Up - Dynamic Warm-ups (Ex. Lateral Leg Swings, Walking Lunges, Soleus stretch, Wall Angel Stretch)

Plank 1 min or as long as possible
Exercise Ball crunches 3 sets of 25
Pulse-ups 20 within 1 min
Wide Leg sit-ups 20 within 1 min
In & Outs 25 within 1 min

Cardio - any 30-45 min
________________________________________
Thursday - Pull Muscles & Cardio

Warm Up - Dynamic Warm-ups (Ex. Lateral Leg Swings, Walking Lunges, Soleus stretch, Wall Angel Stretch)

Kettlebell One-Legged Deadlift - 15lbs 3 sets of 15 per side
Dumbbell Bicep Curl 10-15lbs 3 sets of 12

Stiff Leg Dumbbell Deadlift 10-15lbs 3 sets of 12
Hammer Curls 10-15lbs 3 sets of 12

Cardio - any 20-30 min
________________________________________
Friday - Walking

Warm Up - Dynamic Warm-ups (Ex. Lateral Leg Swings, Walking Lunges, Soleus stretch, Wall Angel Stretch)

Cardio - any 30-45 min
________________________________________



It does not matter how slowly you go so long as you do not stop. ~ Confucius

It's easy to be motivated on Day 1, Day 2, Day 3... I'm going to need my Spark Teams when my motivation runs thin... Week 2, Month 2... etc! ~ Me

Goals
Jan 2012 - 8 lbs : 4 lbs down! (Water weight I'm sure)
Feb 2012 - 8 lbs
Mar 2012 - 8 lbs
Apr 2012 - 8 lbs
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