Sunday, July 20, 2008

July 20, 2008

Here's workout #1! I thought it would be something fun to do for my readers (all 5 of you haha). These are meant to be done circuit style 3 times a week, with a day of rest in between. For each exercise, if you are a beginner, I would recommend 1 set of 8-10 reps for your first time. Beginners: choose light weights for the first week and then challenge yourself a little more next week. For intermediate/advanced gymgoers, I would do 3 sets of each exercise with 10-12 reps. Rest for 15-30 seconds in between sets, until you're ready to go again.

Combine with cardio of your choice 4-6 days per week. 20 minutes if you're a beginner, 30-60 minutes for int/adv.

Almost all of the following exercises are compound exercises meaning that they work more than one muscle group at a time. This means a shorter, more intense and more effective workout! And more time to shop ;)

Remember to honor your body and your injuries. If something is injured or bothering you, don't work it out!!! You won't get to enjoy your superfit bod from a hospital bed. Be smart!!!

So here it is, Circuit #1:
1. Bent-Over Row and Kickback

It works: Latimus Dorsi (Back) and Triceps

001

002 Make sure to keep your back flat and squeeze your shoulder blades together

003 Focus on the back of your arms (triceps) as you bring the weights back- do not bring them higher than your back

2. Plie and Bicep Curl (I would reduce the amount of sets of this one to 1 or 2 since the following exercise works similar muscle groups)

What it works: Biceps, Inner thighs, Glutes (booty) and Quads (top of thighs)

004 Feet a little further than shoulder-width with toes pointing outward

005 Keeping your elbows next to your body, curl the weights up and plie- think about squeezing your biceps and thighs as you do so

3. Ballerina Plie

What it works: Quads, Inner thighs, Glutes (booty) and Calves

012 Same kind of move- holding a dumbbell and remaining on your toes the entire time. Remember to keep your back straight

013

4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals

008

009 Keep your weights from touching the floor and try to keep your legs at the same angle they were at on the ground and crunch your abs. As you gently bring your feet back down, bring the weights back together and squeeze your pectorals (chest).

5. Lunge and Lateral Raise

This works: Quads and Shoulders

006

007 Make sure to sink straight down (instead of forward) bending both legs and do not let your front knee extend past your front toe. As you lunge, bring the weights up to shoulder height.

6. Oblique Crunch with Dumbell

Works obliques (sides of your abs)

014

015 Remember to exhale as you crunch up and try to reach for your toes with the weight

016

7. Swimming back extension

Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)

018

019 Squeeze your shoulder blades together as you bring your arms back

Well there ya go! I hope everyone likes this new addition to the blog :) I would love any feedback! Just print it out and take it with you to the gym--- I'll be posting new workouts every two weeks.

Take care!

Gina

25 comments:

bamafalcon01 said...

I love the new addition, hon. I can try some sweet fitnessista workouts but I'm not going any near that gray ball thing...accident waiting to happen. Just kidding but I do think this section is going to help a lot of people. Nice work, babe.

Fitnessista said...

i couldn't have done it without your super iphone photography skills :) thank you for all of your help!!!
maybe you can be the model in my next one? hahah just kidding, face :)

Chandra (Eating to Live) said...

This is AWESOME! I've always been intimidated by strength training, because those routines in magazines always seem so complicated and I am sooo uncoordinated and can never tell what in the world those fitness models are doing in their poses. I adore *simple* routines with minimal complicated moves, and this is perfect. The step-by-step photos are great.

I've printed it out, thanks tons :D

Oh yeah, and Love The One You're With is pretty good. I really like Emily Giffin's writing, it's really insightful. My favorites of hers were Something Borrowed and Something Blue (to be read in that order), and so far I'd still recommend those as her best. But I'll let you know if I like how Love The One turns out!

meghanN said...

I did this workout this morning after doing cardio!I did 10 reps x 3-really liked it!! Thanks :) I'm excited for workout 2!

Fitnessista said...

hey meghann!
i'm so glad that you tried it and liked it!!! :) thank you so much for reading!

jen said...

i did this workout this morning, it was a great way to change up my usual routine. thanks so much! im very excited about this feature!

Gina said...

jen,
thanks for trying the workout! i really appreciate you reading :)
take care,
gina

Bree said...

I just stumbled on your blog & am excited to try your combo moves, my usual routine takes so long right now, can't wait to change it up!

Jacqueline said...

Thank you thank you thank you!! I'm so excited that you've incorporated this into your blog! What size weights were you using in your pictures?

Kirsten said...

serendipitously found your blog, love the workout and the whole blog! I'm also a fan of GA - my brother just moved to Savannah :)

Fitnessista said...

bree, jacqueline and kirsten-
WELCOME! i'm so happy to hear that you found the blog and i just want to say hey (!) and thank you for taking the time to check it out!
if you give the workout a try, let me know what you think so i can improve the next one (will be posted a week from Sunday)

bree- in the pics, i'm using 8 lb weights for the double exercises and 10s for the plies- these aren't the weight amounts i normally use for all of the exercises (i just grabbed them for the pics)-- here's what i would use for these moves: (go much lighter if you're a beginner!!)
1. 8s
2. 10s
3. 15
4.8s
5.8s
6. 10
7. body weight

have a great day girls and thank you again for reading!!!

nicole said...

Ah, the ab ball. I bought one at a thrift store and couldn't for the life of me keep myself from rolling off of it. I thought I was completely balance-ball-incompetent. Come to find out the ball I got was made for people 5'11 and up... 5'11 I am not. Not even close... explains why my feet barely touched the floor. Good luck!

Amy said...

What a great workout (and blog)! I just did this & it was fabulous, my only question is whether there are any possible modifications for the plie squat that would still work the inner/outer thigh? I have knee problems and they flare up when I do squats/lunges but I still want to work those areas!

Thanks!

Amy

Fitnessista said...

hey amy!
thank you for trying the workout- i'm glad you liked it and thank you for reminding me to include modifications for the next one :)
were you able to do the lunges or no??
for the plies, here are a couple of ways you can work the abductors and adductors (outer and inner thighs):
1. you can use the cable pulley-- put the pulley so its down at the lower position and attach an ankle strap. put the strap around your ankle and holding onto the cable machine for balance, bring your leg outward away from you and back in slowly (i'd use a very light weight the first time, like 5-10 lbs). then face the other direction and take a couple of steps away from the cable machine. bring your leg in towards you slowly and then back out. make sure to keep your hips from swaying when you bring your leg out and in. (http://www.youtube.com/watch?v=YmQL9IE5R5w to work the inner thigh, keep the ankle strap on the same foot and just face the other way)
2. here is a youtube video of a girl doing an inner thigh move that you can do at home or on a mat at the gym: http://www.youtube.com/watch?v=-Icu6oXYL00 (if bending your knee like that hurts, you can put it straight and on the floor in front of you) and an outer thigh move: http://www.youtube.com/watch?v=hEMZOHttBcY&feature=related

hope this helps! have a wonderful day :D

Mark Salinas said...

Great workout...good job!

Amy said...

Hey Gina thanks for the great & thorough reply--that was so helpful! I wasn't able to do the lunges but those modifications for the adductors & abductors worked perfectly!

Thanks for all of your hard work, it's a greatgreat blog!

Karen said...

Gina,
I came across your site and found the workout page. It rocks! The photos and step-by-step instructions are easy to follow. I printed it out and took it to the gym, the workout was better than I expected. My only suggestion: could you update the site w/ new moves more often as oppose to every two weeks? Thanks.

Fitnessista said...

hi karen!! i'm SO glad you gave the workout a try-- thanks so much for your positive feedback!! i'm updating the moves tomorrow and was thinking about doing it weekly.. i wanted to see how much feedback i got on the second workout first.. if my (few and fabulous) readers want me to do it weekly, i totally will :) have a great weekend

Sylvia said...

I just discovered your blog through Kath's (woohoo oatmeal contest! congrats!), and *love* your workouts! The exercises are really well illustrated and approachable, which is a plus, since I'm an ├╝ber-beginner. I'm going to attempt workout #1 tomorrow morning. Thank you SO much for developing and sharing these!

Fitnessista said...

hi sylvia!! thanks so much for taking the time to check out my blog- i really appreciate your kind words!! i would love to hear what you think after you give it a try :) make sure to use light weights the first time if you haven't lifted before. i'm excited to hear how it goes!!! happy training and thanks again for reading :D

Karen said...

Hi Gina,
Thanks for posting workout #2. I really enjoyed following your sequence of routines. I can't wait to see workout #3. I was reading your regular blog and you mentioned that "it's metabolism murder to skip a meal." This got me to think of the following and I would love to hear your take on it: I've read that sometimes to boost your metabolsim--if you've reached your weight loss plateau--it's suggested you increase your caloric intake. Is there any truth to this?
Thanks,

Fitnessista said...

hi karen!!! thanks for the comment and for trying out the workouts!
as far as your question: i don't believe that you should increase your caloric intake if you've hit a weight loss plateau. if you consistently take in more calories that you burn and are used to, gradually increasing them will just promote weight gain (an excess of 3500 calories over what you burn = 1 lb gained). however, you should definitely vary your caloric intake which might be what you're thinking of. you body gets used to any kind of routine, especially if you take in the exact same amount of calories each day. to switch things up, and shock your body a little so it will change, it's good to vary your caloric intake so that on a weekly basis you still consume the "net" same amount of calories: for example, if you normally eat 1800 calories every single day, try having 1600 one day and 2000 the next, which keeps your daily average at 1800 but still changes things up.
hope this helps!!!

Karen said...

Hi Gina,
Thanks for your detailed reply and for putting together such a wonderful blog.

Karen

VEGETABLE PLATTER said...

hey there .. 1st time @ yr blog. Must say you have an amazing blog .. am a fitness freak too .. looking fwd to more posts

kirsten said...

I tried this tonight and I loved it ! One question, do you have any tips on how to stay on the stability ball during the last exercise? I have a smaller ball than I should for my height though, that may have been my problem. Thanks again, can't wait to try the others !