Monday, September 15, 2008
I will be starting a new Strength Training Workout I found in
"Shape" magazine, October Issue. It will be for 3 weeks & when completed, I will repeat for 3 more weeks. Each week a little more weight will be added:
1 st Week: 4 sets (12 or 15 reps max) each
1.Shoulder Press: Used 8 lbs=DB
2Chest Press: Used 25 lbs= barbell
3.Squats: Used 8 LBS==DB
4.Tricep Kickbacks: used 5 LB==DB
5.Hamstring Curls: Used (10 LB Ankle weights) The routine called for 40 lbs, But I workout at home=NO machine for that, so what I used will have do.
6.Bicep Curls: Used 10 LBS ==DB
7.Seated Calf Raises: Used 25 lbs (Barbell)
8.Bent Over Rows: used 10 LBS==DB
Crunches: 500 (100 sit-ups/w/Punches & weighted gloves used
(My Crunches will vary from day to day.)
Side Planks/W/Oblique twists: 3 sets each side & Held 70 seconds
(Planks will vary each Day )
Push-Ups/W/Stepper: 3 sets of 15 reps (will vary also)
Leg Lifts: 100 (will vary also)
Every week My Team Leader, MEL, of 100+crunches A Day,
gives my team a different exercise to do along with my crunches.
SO this exercise changes all the time.This week it was:
(Lying Leg Abductions/W/Band: DID: 3 sets of 25 reps each)
EXTRA I ADDED: Standing Abductions/W/Band: 3 sets of 25 reps
After Workout I Did: Kickboxing For 20 Minutes
Jacks On my Trampoline: 300 (For my Jumping Jack Team)
Stretched For: 15 minutes (some Yoga Moves I did)
Tomorrow wil be Cardio: Haven't decided yet what to do!
Please let me know your workout. I like to change my routine often.
I usually don't do a routine for this long, but I want to try
something different. I always was afraid to lift heavy weight, but in all my fitness magazines, they say,
"To get toned, challenge your muscles with heavier weights & new exercises. To burn fat & calories, increase your workout intensity, & to stave boredom, mix your routine
To make sure I will be getting the best workout, "SHAPE" tracked down the current thinking on everything from maximizing
fat burn to stretching. "SHAPE" suggested to try one of these new
approaches everyday this week & they said that they bet I'll feel stronger, firmer & more energized. After all, the only thing I have to lose is flab!
You know what, it's true, because I felt so much more energy today from my workout than ever before.
So I'm giving this workout routine a shot for the next 3 weeks & more.
I did the 4 sets today most of the exercises I changed & did different positions for Shoulder press, for biceps, triceps, squats.
Wish me luck! On my new adventure. I like to call it that.
THANKS FOR TAKING YOUR TIME TO READ THIS BLOG!