Circuit Workout 9/18

Perform each set through twice. For example, 1 set 15 ball push up, 1 set 15 ball chest flys, 1 set 20 tricep dips, 1 min butt kicks, 1 set 15 physio ball passes. Then do it again. Then, go to the next set.

2 sets 15 ball push ups
2 set 15 ball chest flys
2 sets 20 tricep dips
2 sets -1 min cardio- butt kicks
2 sets 15 physio ball pass (legs and arms) and/or squats with oblique twists

2 sets 20 of back rows
2 sets 10 each arm/leg of step ups with bicep curls
1 min cardio- mountain climbers
1 min lower leg raises

2 sets 10 each leg back lunge with lateral shoulder raises
2 set 10 each leg W presses with leg extensions
1 min cardio- lateral step plyos (with step)
1 min- 8-10lb medicine ball throws

hang clean/push press/ squat...LOVE!

This hang clean/push press/squat is no joke. Did it at the gym this morning and it was rockin'

New Workout!

Here is your one week circuit training workout! It's inspired by Jillian Michaels but I modified it to make it even more brutal...you're welcome!!! I absolutely LOVE circuit type workouts, you get cardio and strength training in one! This type of training provides major calorie burn and the end result is a tone, sleek looking body!

Do each circuit twice through 8-12 reps per move, 1 min of each cardio move (i.e. jumping jacks), and 40 of the ab moves. Make sure to challenge yourself by using a weight that gets your heart rate up and stimulates your muscles.

Monday Rest Day
Tuesday: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1:Rolling Ball Push-Up, Dumbbell Chest Press, Burpy, Jumping Rope, Crunch Twist
Circuit 2: chest flyes, W Shoulder Press with Leg Extension, Squat Jack, Mountain Climbers, Reverse Plank
Circuit 3:Traveling Push-Up with Bosu ball blue side up, Bench Dip, Squatting Lateral Step Plyos, Butt Kick, Weighted Crunch
Circuit 4:Surrenders holding dumbells during move, Warrior Pose With Triceps Press, Harpy, Jumping Jacks, Plank Twists
Circuit 5: Sumo Squat with Tricep Extension, Cross-Over Lunge, Straight Leg Squat Thrust, Swing Kicks, Double Crunch

Wednesday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Static Lunge with Reverse Cable Fly, Sequential Superman, Jumping Liberty, Scissors
Circuit 2: Squat Swing, Plank Row, Swing Kicks, Double Crunch
Circuit 3: Crab Walk 1 min, One Leg Pick-Up with Hammer Curl, Jumping Lunges, Standing Mountain Climber, Boat Pose
Circuit 4: Squatting Curl, Hamstring Curls on Exercise Ball, Plie Hops, Burpy, ball roll outs
Circuit 5:Back Kick With Shoulder Press, Side Lunge with Bicep Curl, Butt Kick, Jumping Rope, Reverse Crunches

Thursday
Cardio Day (do a 40 min type of cardio workout, running, spin class, biking, get your heart rate over 80%)

Friday Rest Day

Saturday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Close-Grip Push-Up on the Ball, Cross Hop, Jumping Rope, Basic Crunch
Circuit 2: Rolling Ball Push-Up, Dropsys, Straight Leg Squat Thrust, Jumping Jacks, Standing Oblique Crunches with Leg Raise
Circuit 3: Dumbbell Chest Fly, Static Lunge with Lateral Shoulder Raise, Harpy, Butt Kick, Side Plank with Inner Thigh Raise
Circuit 4: Bench Dip, Tricep Kickbacks, Jumping Scissors, Jumping Jacks, Hollowman
Circuit 5: Sumo Squat With Side Kick, Headbangers on Ball, Plie Hops, Mountain Climbers, Bicycle Crunch

Sunday
Warm Up/Prep: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)

Circuit 1: Dead Lift, Squat and Corkscrew Press, Squat Jack, Burpy, Double Crunch
Circuit 2: Plank Row, King Squat with Front Shoulder Raise, Jumping Jacks, Mountain Climbers, Reverse Plank
Circuit 3: Reverse-Grip Curls, Swing Kicks, Squatting Lateral Step Plyos, Boat Pose
Circuit 4: Military Shoulder Press on Exercise Ball, Cross-Over Lunge with Hammer Curl, Jumping Squat, Jumping Rope, Scissors
Circuit 5: Back Lunge with Front Kick, Side Lunge with Bicep Curl, Jumping Scissors, Straight Leg Squat Thrust, Reverse Crunches

Some thoughts on heavy lifting

If you want to get "ripped" and stronger, or both, you know you need to lift hard. You can't just go to the gym, curl 3 sets of 5lbs and expect to grow. It just doesn't work like that.

Heavy rep range is 6 - 10 reps. Anything above that and you're out there to tone and burn fat. This may be fine for some who are new to strength training and just want to causally lift weights. But if you're training with me or if you witness one of my workouts, you'll know I push hard and with intensity. And I get results.

From what I've learned about heavy lifting an important aspect is intensity. Sure, I can curl 15lb dumbbells five times, but then again, I can also push out 3 reps after that.

Remember:
perfect form and determination dictate intensity.

The idea for muscle definition is to go to absolute failure. This is heavy lifting. You need to lift until you can't get any more reps, than go for another. If you can't get it, keep trying.

Remember:
Push for at least 15 seconds.


When I know that there is no possible way I am getting another rep, I'll hold the weight where it is until it slowly starts to come down. Then I'll try and bring it down as slow as possible.

Now go out there and build some guns!!!

Heavy weights - low reps.

For the past few years I have been into high intensity circuit training. I found that it gave me great results for shedding fat, but did little to form muscle mass. Not that I want to get bulky like a football player (women can't get bulky by the way, we don't have the testosterone to do so) but I would like to challenge myself to getting lean and creating definition.


In this picture I won a Jillian Micheal's challenge back in 2008. I lost 10lbs, starting eating fairly clean, although I didn't know much about it.

My goal this time is to get definition, to get truly strong and ripped. There I said it! I'll just put it out there in blog world that I want this goal.

So how do I plan on going about this? Eating clean, lifting heavy weights, low reps, using a split set routine and continue running since I love racing in half marathons. And since I don't believe in the crazy mind game of counting calories and focusing on the number on the scale, I will focus on how my jeans fit and how vibrant I feel.

If you have questions about what I am doing...please ask!

Stay posted results will be added!