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"Get Firm & Fit" 11/24 - 11/25

Wednesday, November 26, 2008

Strength Training Routine From/"Oxygen Magazine" Jan. issue 2009 "Con't"

Used heavy weights: 3 sets & 9 reps/Next workout/will use medium weight/then
light weights, but more reps.
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Lunges: barbell/32 lbs
Incline DB press: 20 lbs
Lat Pulldown: Used heavy duty tubing attached to door/I workout at home & don't have gym equipment
DB Press/Seated: 15 lbs
Barbell curls: barbell/32 lbs
Seated overhead tricep extension: 20 lb DB
Hanging Leg Raise: used 2 chairs together/ & got in between them & raised my lower body up & legs straight.

Crunches: 900
Jacks: 600
Pushups: 75
FA Planks/w/reach: 3 x 90 sec holds
Side Plank: 3 x 75 sec. holds
Prone Plank/w/reach: 3 x 90 sec.
Mt. Climbers: 300
Genie: 20 sets & 10 sec. holds
Back Extensions/on/ball: 90 reps
Step Ups:/10 lb DB: 40 ea. leg
Wide Leg wall sit/w/calf raise: 60 reps & 10 lb DB

Coach Nicole's "Cardio medium Impact" 30 minutes

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Cardio & lower body:

jacks: 300
Crunches/variety: 500
FA Plank/w/reach: 3 x 85 sec. holds
Fa Planks: 3 x 2 minute holds
BK. Extensions:/on/ball: 30 reps
Push ups/on/ball: 30 reps
Perfect Pushup Used: 30 reps
Spiderman Pushups: 36 ea. side

Wide Leg Wall Sit/W/calf Raises: 30 reps
Pile squats/W/pulses: 60 reps
Squats/w/pulses: 60 reps
Squats: 60 reps
Lunges: 60 ea. leg
Side lunges: 60 ea. leg
Rear Leg Lifts/W/ball: & Pulses: 60 each leg

Cardio medium Impact: 30 minutes

Walked For: 30 minutes with my emoticon
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Member Comments About This Blog Post
    I am glad you wrote this page. Great work!!! emoticon

    How do you do a DB on a incline? Do you just lay back on the board and press dumbells over head. GREAT!!! emoticon
    4390 days ago

    Comment edited on: 11/27/2008 12:43:16 PM
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