W.O.W. (Workout of the Week)

Lower Body

Swing

*3 Rounds of 12

• Squats
• Leg Extensions (each leg)
• Leg Curls  (each leg)
• Forward Lunges  (each leg)
• Swings
• Plank (30 seconds- 1 minute)

Upper Body
*3 Rounds of 12

Swing

 

• Bench Press
• Flyes
• Dumbell Single Rows
• Lat Pull Downs
• Swings
• Bicep Curls
• Tricep Extensions
• Plank (30 seconds-1 minute)

W.O.W. 5/21/2012

Lisa Hanging Out

 

 

 

3 Rounds:
Upper Body
20- Jumping Jacks
10- Push Ups
10- Over Head Press
10- Bicep Curls
10- Tricep Kickbacks
20 each leg- Mountain Climbers
- Jog/Sprint 50 yards (Indoors: Jog in place for 1 minute.)
20- Crunches

3 Rounds:
Lower Body
20- Jumping Jacks to the Floor (Between each jumping jack touch the floor with both hands.)
10- Squats (10 repetitions followed by holding the squat at the bottom of the exercise for 30 seconds.)
10- Burpees
20 each leg- High Knees (Jog in place except lift knees in front of your body where your quad (thigh) is parallel to the ground.)
20-Swings
- Jog/Sprint 50 yards (Indoors:  Jog in place for 1 minute)
20 each leg- Bicycles

W.O.W. 10-25-50...Oh My! 10-25-50...Oh My!

Push Ups

This week's workout will consist of 3 round with 10, 25, 50 repetitions. 
1st Round=10 reps, 2nd Round=25 reps, 3rd Round=50 reps.
*Do all exercises in the 1st Round, then move to the 2nd Round, followed by the 3rd Round

Lower Body:

• Leg Press
• Squat
• Leg Extension
• Leg Curl

*3 Rounds of the following upper body exercises.

Upper Body:

• 10 Push Ups
• 25 Bench Press (Close-Grip=hands placed close together)
• 50 Tricep Push Downs or Extensions

*3 rounds of the following upper body exercises.

• 10 Lat Pull Downs
• 25 Seated Cable Rows
• 50 Bicep Curls (Barbell, EZ Bar or Dumbell)

Enjoy!  Please like on Facebook or share with others.  Let me know what you think.  I love to hear your ideas and thoughts.

WOW#12 Workout Of the Week

2 Rounds of 20 Repetitions:

• Dumb Bell Flyes
• Bench Press
• Single Arm Dumb Bell Row
• Pull Ups or Chin Ups
• Push Press Squat
• Squat
• Heel Digs  (Lie on back, feet on stability ball, bridge butt up off ground, with your heels, roll ball back to your butt then straighten legs out, repeat movement.)
• Lunges
• Dumb Bell Curls
• Tricep Push Downs
• Crunches
• Floor Wipers (Lie on your back with legs straight, move legs from left to right like a windshield wiper.  The modification is to bend legs 90 degrees while moving legs from left to right.)
• Crunches
• Hanging Leg Raises or Lying Leg Raises

WOW #9 Workout of the Week

Perform 4 Rounds of 30 seconds of activity & 10 seconds rest for each exercise.  (Exercise for 30 seconds, Rest for 10 seconds, repeat, repeat...)

Upper Body:
1-Floor Dumbell Press
2-Alternating Dumbell Renegade Rows

Pictured at right.

Renegade Row

Description:

Arms in extended plank position.  Dumbell in hand, raise dumbell to side then place on floor and grab with the other hand and raise the dumbell to other side.
3-Dumbell ABC's
Description:
Cup dumbell with both hands extended directly infront of you shoulder height.  "Air" write the alphabet.  Choose either print or cursive.  It's up to you.
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions

Lower Body:
1-Dumbell Squats
2-Dumbell Stiff Legged DeadLifts
Description:
Grab two dumbbells and stand up straight with a slight bend in your knees.

Keeping your back straight, push your butt back and bend forward.

Keep going until your hamstrings are too tight to go any further.

When you have reached the limit of your range of motion, use your hamstrings to pull you back up to standing.

Video:  (click on link below)
https://www.issatrainer.com/hyperstrike/index.cfm?ExerciseID=1238&lastSearchType=getListByMuscleGroup&lastSearchKey=115
3-Dumbell Alternating Forward Lunges
4-Dumbell Alternating Reverse Lunges

Core:
1-Crunch Cycles
Description:
Move your feet in bicycle motion while forward crunching your torso.

WOW #8 "I Workout!"

My beautiful daughter and I

I don't know about you, but when I'm out and about, I love it when people ask me if I workout.  It's external confirmation that I am working on myself not only physically but mentally. 
Here's the workout for the week.  Let me know your thoughts or if you have any questions. 
Have fun!


WOW #8
5 Rounds:  (Time yourself to use as a baseline.)

1. 5 Pull Ups (You can modify with Lat Pull Downs or Rear Delt Flyes)
2. 10 Push Ups
3. 15 Sit Ups
4. 20  Body Weight Squats
5. 25 Jumping Jacks

*If you like this workout, please like on my Facebook Page http://www.facebook.com/#!/FemaleandFit

WOW #7 (Workout of the Week)

3 Rounds of 10-12 Repetitions:
Lower Body:
1-Squats  (These can be done using a barbell or dumbells held in hands with arms hanging down.  Make sure that you squeeze your rear end on the way up and keep knees behind toes, by lifting up toes in shoes.)
2-Leg Press
3-Overhead Forward Dumbell Lunges  (You can use 1 or 2 dumbells placed in hands with arms fully extended over head, be sure not to hyperextend your elbows.  You may lunge by walking 10 steps each or standing in one place alternating between each leg 10 times each.)
4-Dumbell Reverse Lunges  (See the instructions for the overhead Forward Dumbell Lunges, except that you take a step back.)

3 Rounds of 12-15 Repetitions:
Upper Body:
1-Inclined Dumbell Chest Press
2-Bent Over Barbell Rows  (These can be done using a barbell or dumbells held in hands with arms hanging down and then moving them to your chest while in a bent over position.  Your hinge point is your hip.  Make sure that your back is flat and have "soft" knees.)
3-Cable Machine Crossovers Flyes
4-Lat Pull Downs
5-Cable Machine Bicep Curls
6-Cable Machine Tricep Push Downs

3 Rounds of 20 Repetitions:
Core:
1-Crunches
2-Bicycles
3-Reverse Crunches

If you have any questions or comments, please feel free to post.  I'd love to hear from you.

WOW #6

3 Rounds of 12-15 reps each  Have fun!

1-Push Ups
2-Supine Rows:  Demo is with TRX, if you do not have a TRX, you can do this with any elevated bar
TRX ® Back Row - Abs, Arms, Back - Get Fit Exercise Library - American Council on Exercise
3-Dumbell Shoulder Overhead Press (use 2 dumbbells)
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions
6-Dirty Dog - Abs, Butt/Hips - Get Fit Exercise Library - American Council on Exercise
Squats/at the bottom of the 10th rep, hold for 10 seconds, then repeat again for another 10 reps (that's 1 set)
7-Stiff Leg DeadLifts
Hip Hinge - Butt/Hips, Legs - Thighs - Get Fit Exercise Library - American Council on Exercise
8-Crunch cycles (move your legs in bicycle motion while crunching your torso)  These are killer and I love them!

Let me know what you think!  Committed to your success!