My Workouts

***Always consult your physician before beginning any exercise program.  If you experience any pain or difficulty with exercise, stop and consult your healthcare provider***

EXERCISES ON THIS PAGE ARE BROKEN DOWN INTO 4 CATEGORIES:

Upper Body, Lower Body, Abdominals, and Circuits.

***UPPER BODY***

BICEPS AND TRICEPS (Arms)- Here are some of the exercises I do for biceps and triceps.  The second video below breaks down and demonstrates each movement in the first.  I use the term Superset in the videos below.

LATISSIMUS DORSI, TRAPEZIUS, RHOMBUS (Back)-Training your back muscles are a little difficult to do without any equipment.  The video below is quick and shows a variety of exercises that can be performed to work the muscles of the back.

 

 

DELTOIDS (Shoulders)-Here are some exercises that I do for my deltoids.  The second video gives demonstrations of the exercises in the first.

 

***LOWER BODY***

GLUTES-An in your house circuit that can be done without weights, machines, or equipment-follow the demos in pink.  If you have access to equipment follow the demos in white.

 

 

GLUTES, HAMSTRINGS, & QUADRICEPS (Butt & Thigh)-Here are exercises that I do for my glutes (butt), hamstrings (back of thigh), and quadriceps (front of thigh).  I break this down into two separate workouts.  One workout consists of using machines and the other workout is what I can do in my home using free weights.  The workout in my home is more glute based- I focus on really squeezing through the glutes.  I have provided below exercises that I perform in my home (more glute based…I use this for my butt workout) and I’ll provide links for the exercises that I do the one day I go to the gym.

HOME EXERCISES:

MACHINE EXERCISES:

Seated Leg Press

Leg Extension

One Legged Curl

Cable Kickbacks

 

 

LOWER BODY HIIT w/ HEAVY WEIGHTS & CARDIO-I use heavy weights and am maxed out at rep 10. I run through the circuit a total of 3 times with a 5 minute warm-up and cool down.  I take a minute break between each set.  If you do not have access to cardio equipment, be creative-jumprope, stairs, jumping jacks, running in place.  But, you need to go hard on the cardio and heavy on the weights.

5 minute warm up on elliptical (cardio of your choice)

10 reps of each: squat, deadlift, walking lunge, side box jumps

2 minute of elliptical going hard

1 minute water break

Repeat 2 more times

5 minute cool down on elliptical at end

***ABDOMINALS***

ABDOMINALS-Ok, if you can get past the hilarious and completely inappropriate camera angles, this is actually a very tiring workout for abs.  My mom had this entire series and it was actually a great cardio workout…AEROBICISE!  Her form isn’t always the greatest…especially at the end…when performing situps, make sure you are not pulling on your neck.  Your neck should look as if an imaginery grapefruit is sitting right underneath your chin, keeping it from bringing your chin to your chest.  Another way to think about it is bringing your chin up to the ceiling every time you sit up, instead of curling it to your chest.  But, check this clip out.  Remember, you have to get past the camera angles!  And if you watch the entire series it gets even better

ABDOMINALS-Found this on “Follow the Lita” blog.  I do it twice a week.  It’s great.

ABDOMINALS- HD Abs from Bodybuilding.com Really diggin this one right now.

***CIRCUITS***

CROSSFIT/CROSSTRAINING-20 reps of each exercise, no rest in between sets.  Repeat 3-5 times.  Heavy weights and no rest in between exercises equals strength gains and cardio improvement.  You should be completely fatigued and even shaking at 20 reps.  Check out this link for full description.

 

 

FULL BODY CARDIO CIRCUIT W/ NO EQUIPMENT NECESSARY-Repeat 3-4 times

 

 

MODIFIED FILTHY 50-Crossfit Filthy 50 workout modified w/ limited equipment.

 

 

LOWER BODY HIIT w/ HEAVY WEIGHTS & CARDIO-I use heavy weights and am maxed out at rep 10. I run through the circuit a total of 3 times with a 5 minute warm-up and cool down.  I take a minute break between each set.  If you do not have access to cardio equipment, be creative-jumprope, stairs, jumping jacks, running in place.  But, you need to go hard on the cardio and heavy on the weights.

5 minute warm up on elliptical (cardio of your choice)

10 reps of each: squat, deadlift, walking lunge, side box jumps

2 minute of elliptical going hard

1 minute water break

Repeat 2 more times

5 minute cool down on elliptical at end

 

 

BODYWEIGHT CIRCUIT-You can do this in your home with limited space and no equipment.  Check out more on this circuit on my homepage –Thought this was for the novice athleteCrazy 8 Bodyweight 300-Craig Ballantyne

 

 

TABATA TRAINING- Extreme high intensity, calorie burning, fat loss workout in only 4 minutes.  Tabata Training info, background onTabata, Tabata workout routines.

 

 

CARDIO IN-YOUR-HOUSE: LINDSAY MESSINA CARDIO CRANK

11 Comments (+add yours?)

  1. Martin
    Feb 04, 2012 @ 13:01:54

    Great overall workout strategies. You can really tell by the definition in your upper body that your routines are effective.

    Reply

  2. The Weight Run Down
    Feb 19, 2012 @ 12:59:23

    great workouts!!

    Reply

  3. The Weight Run Down
    Feb 19, 2012 @ 19:52:57

    Thanks!

    Reply

  4. Trackback: HIIT Glute Circuit… « SammiPFitMe
  5. Trackback: What’s the deal with 3 sets/10 reps?… « SammiPFitMe
  6. Nicola MacDonald
    Oct 19, 2012 @ 14:17:10

    hi there i was just wandering if i could ask some advice about diet and working out, however not publicly? thanks Nicola

    Reply

  7. Chris von Kondrat
    Jun 17, 2013 @ 21:24:57

    You have amazing workouts!

    Reply

  8. cvonkondrat
    Jun 17, 2013 @ 21:25:35

    You have amazing workouts!!!

    Reply

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