My Moves

No, not dance moves. My workout moves. If I ever add a page with my dance moves, it will be short, and consist of one thing: butt dance. Maybe one day.

Where I get inspiration:
Intro to Iron Pumping

The Great Balancing Act

Fitness Magazine

The Jelly Arm Workout part 2:

I like to do upper body twice a week, so one day I do Susan’s version of the jelly arm workout, and the other day I do this version (same muscle groups, different exercises):

Back + Shoulders

deadlift: 3 sets of 10 reps with 40 lb bar
lateral raise: 3 sets of 10 reps with 5-7.5 lb weight

Chest + Back

chest fly: 3 sets of 10 with 15 lb weights
one arm dumbbell row: 3 sets of 10 (each side) with 17.5 lb weight

Triceps + Biceps

Tricep Kickbacks: 3 sets of 10 reps with 12.5 lb weights
Hammer Curls: 3 sets of 10 with 12.5 lb weights

Shoulders + Abs
Upright Row: 3 sets of 10 with 30 lb bar
Straight Leg Pullover Crunch: 3 sets of 10 with a medium exercise ball

During my half-marathon training, I followed this strength routine:
Day 1:
Chest, shoulders, triceps and abs

3 sets of 10 of the following:
overhead press
front raises
lateral raise (or chest press with dumbells)
stability ball pushups
tricep extension
tricep dips
stability ball leg lifts
bicycle crunches (each set has 20, 10 on each side)
planks

Day 2:
Legs, abs

3 sets of 10 of the following:
lunge and lift (with 5-10 lb weights)
stability ball hamstring curl
squats (with weights or on the machine)
calf raises with dumbells (or on the calf raise machine)
step ups (on weight bench)
straight leg pullover crunch
reverse crunches

Day 3:
Biceps, back and abs

3 sets of 10 of the following:
seated row
lat pulldown
hammer curls
21’s (use a long weight bar, 7 half up, 7 half down, 7 full, repeat 3 times)
chin ups (I use the assisted machine, I can’t do my body weight yet!)
stability ball Y’s and T’s (I’ll usually pick one for the day)
full sit ups
scissor kicks (lie on the floor, place hands under your butt, and kick your legs up and down, not letting them touch the floor on the way down. Repeat 20 times, 10 for each leg x 3 sets)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s