My Workout Today 12/07/2011

December 7, 2011  |  Blog, The Workout Plan  |  No Comments

I worked out with my trainer today and I am so sore now! See below for my regimen:

LUNGES WITH A SHOULDER PRESS (2 sets of 20 reps)
Muscles targeted: quads, hamstrings, glutes, shoulders and triceps

(Overhead Press uses the leg and arm on the same side)

HIGH KNEES across the room and back (Standing in place it would be about 2 sets of approx. 20 steps)
Muscles targeted: Calves, Cardiovascular, Gluteals, Hamstrings, Quadriceps

PLANK PUSH-UPS (1 set of 15 reps)
Muscles targeted: Shoulders, back, chest, triceps core (abs)

Begin with elbow plank position

Remain with one arm in plank and reach out with other arm and same leg

Go back to starting position

Repeat on opposite side

ONE-LEGGED SQUAT WITH A CABLE ROW (2 sets of 15 reps)
Muscles targeted: Hamstrings, Quads, Back, Biceps

SQUAT JUMPS (2 sets of 15 reps)
Muscles Targeted: Hamstrings, Cardiovascular, Quads, Shoulders, Calves

Push-ups with a side plank (2 sets of 15 reps)

This Morning’s Workout 12/04/2011

December 4, 2011  |  Blog, The Workout Plan  |  No Comments

This month I am working to lose weight. I was 142 lbs last week and I am working to get back in the 130-135 lb range. Since I’m trying to lose weight, I make sure to get in daily Cardio and/or lots of Plyometrics and I’ve lowered my carbohydrate intake.

This morning’s regimen consisted of the following:

Sprint Intervals

Sprints are great because they will help you burn more fat than if you were to run for the entire duration of the time you do sprints. I start at level 6.5 on the treadmill. This will vary for each individual but, 6.5 would be considered 50% of my max speed.

I run for 1 minute at the 6.5 setting. Then I get off the treadmill for 1 minute to catch my breath. I repeat three times.

After the fourth rest interval, I raise the speed on the treadmill to 7.0. I run for 45 seconds and then rest for 1 minute and repeat three times.

After the fourth rest interval, I raise the speed on the treadmill to 7.5, which I consider my max speed. I run for 30 seconds and then rest for 1 minute. I repeat three times.

After I ran, I did the following:

2 sets of push-ups, 15 reps

2 sets of One-legged Dead Lifts, 15 reps using 15 pound weights

2 sets of Reverse Abs Crunch, 20 reps (see photos of this exercise below)

Exercise for Sexy Abs ~ The Jack Knife

November 9, 2011  |  Blog, The Workout Plan  |  No Comments

Every session with my trainer, he has me doing several abs exercises to keep my core and midsection flat and sexy. One thing I stress to him is I do not want to be muscular ANYWHERE. I just want to be toned…this exercise should help you achieve a nice, lean flat stomach (without any excessive muscle and no bulge!)

(2 sets of 15 reps)

Get it right and keep it tight!

The Workout Plan by Kanye West (try playing where’s Bri Bri while watching)

September 8, 2011  |  The Workout Plan  |  No Comments

Get it right…keep it tight!