Sunday, August 24, 2008

August 24, 2008

After being MIA for a few weeks, here's a brand spanking new workout (finally!).

Just like the previous workouts, this is also intended to be done circuit-style up to 3 times a week, with a day of rest in between. Just try one set of 10 reps for each exercise if you are a beginner, and int./adv girls can do 3 sets of 10-12 reps. Use a weight that is challenging to complete all of the reps for that set (beginners start out super light and can work their way up, after trying the workout one time).

As always, please honor your body and your injuries. If something hurts, or is injured, don't work it out!!! Like I've said before: you can't enjoy your superfit bod from a hospital bed! Please be careful.

Workout #3

1. Side squat and lunge- this works inner and outer things (adductors and abductors), hamstrings, quadriceps and glutes

020  Stand with feet shoulder-width apart, on foot on a small (stable) bench and a medicine or keetle ball in your hannds

021  Squat down, keeping your knees from extending past your toes, engaging your glutes

022  Using your raised leg as support, press down lifting the other leg; return leg to the ground (step one) and continue the squat and lift pattern

2. Stability ball chest press-- this works chest and shoulders (pectorals and deltoids)


024  Remember to squeeze your chest as you bring the weights up

3. Lateral to horizontal raise-- this works shoulders (deltoids)

Starting position: feet hip width apart, shoulders down, abs engaged025

026  Bring the weights up to shoulder height

027  And out to the sides-- remember not to bring the weights higher than your shoulders. Back down to starting position and repeat.

4. Stability ball calf raise-- this works your calves

Start holding two dumbbells. Position yourself against a wall with the stability ball and then wrap one leg around the back of the other.


029 Lift onto your supporting toe and squeeze your calf-- return to starting position and repeat.

5. Frog crunch-- this works the abdominals


Remember to exhale as you crunch up and squeeze your stomach muscles:


6. X-file (I got this one from Women's Health)-- this works obliques





7. Prone stability ball tuck and pike-- this works primarily abs, but I consider it an entire body workout

037  Start with your body in a straight line, shins on top of the stability ball

038  Crunch your abs as you bring the ball in towards your body

039  Push the ball back out and bring your booty as high as you can, keeping your legs straight

8. Overhead V-rope tricep press-- this works the back of your arms (or as some say "chicken wings")

Starting with feet staggered, elbows at a 90 degree angle and close to your ears


041  Extend your arms (without locking your elbows), squeezing your triceps

9. Dual arm row and kick -- this works your back (latissimus dorsi) and glutes

Take a few feet away from the cable machine and use a fairly challenging weight


Squeeze your shoulder blades 044 together as you bring the weight back and lifting one leg



10. Incline hammer curl-- this works your biceps

047  By using an incline bench, your arms have further to go and have to work against more gravity... making this bicep curl a little more intense


That's it!! I really hope you enjoy it :D

Please let me know if any of you give it a try and what you think!!! Thank you so very much for reading.. I appreciate it more than you know!!

Happy training,


Sunday, August 3, 2008

August 3, 2008

Here it is- workout #2!!!

First of all, I just want to say thank you so so much to those of you who tried out the first workout and left such positive feedback and comments!!!! I appreciate it more than you know-- thank you for making this little "hobby" such a pleasure :)

This workout is meant to be done circuit-style, similar to Workout #1. I did not include as many compound-exercises, as a few of these are single-muscle exercises. This means you can really focus on working that muscle (think about it as you're doing it-- it really helps!). Try to do this workout 3 times per week for the next two weeks with a day of rest in between. Beginners should aim for 1 set of 10-12 repetitions of each exercise, up to 3 sets if you are more advanced. Choose a weight that is challenging, but that will allow you to complete at least 10 reps successfully-- by the last set, you should really be pushing yourself to get to the last rep. Combine with cardio of your choice for 20-60 minutes 3-6 days each week for maximum results :)

Please honor your body and your injuries. If something hurts, or bothers you, don't work it out!!! It's not worth injuring yourself further.

Enjoy! Please let me know what you think!

Workout #2

* Warm up for 5-7 minutes with cardio of your choice

1. V-glutes (works the booty --glutes-- and lower back  --erector spinae-- and helps you to get those awesome lower back dimples)


017  Make sure to squeeze your glutes as you bring you legs up and your feet together

2. Reverse wide-grip row (works the back --latissumus dorsi)

022 Keep your arms in line with your shoulders, making a perpendicular angle with your forearms


3. Single-arm tricep press (works your triceps, the backs of your arms, or what some refer to as their "chicken wings")


027  Squeeze the back of your arm, keeping your elbows close to your body, and bring the weight slowly back up to elbow height to compete the rest of your reps

4. Straight-bar press down (works your rear deltoids- the back of your shoulders)

028  Take a couple of steps away from the cable machine and keep your legs hip-width apart and your knees soft

029  Bring the weight down, keeping your elbows slightly bent, and then bring the weight slowly back up to shoulder height to complete the rest of the reps

5. Hamstring stability ball roll (this is one of my absolute favorites- it works your glutes, hamstrings --backs of your thighs-- and core)


031  Make sure to keep your hips as high off the ground as you can

***For those of you with minor knee issues, keep your legs straight out on top of the stability ball and lower your hips to the floor and back up-- this will work the same muscles without tweaking your knees

6. Stiff-leg pullover crunch (works the entire abdominal-- rectus abdominus)

032  Use super-light weights for this one (I'm using 5's) and strive to keep your arms as close to your ears as you can for the duration of the exercise

033  *My arms should be closer to my ears for this one, but it got a little rough holding this for the camera :)

7. Wall squat and hammer curl (works glutes, hamstrings, quadriceps  --front of thighs-- and biceps)

Standing against a wall, scoot your feet out until you can bend your knees, making your thighs parallel to the floor:  (minor knee issues can do this standing, hip width apart)034

  Hammer curl the weights up, and finish as many bicep curls as you are going to do (10-12) in the squat position. Stand up, rest, and begin the next set.


8. Gina's Pec n' Press (this move was named for me because I introduced it to the last gym I worked at- it works your shoulders, biceps and chest)

Elbows slightly in front of your shoulders with your arms parallel to the floor:036

037  Bring the weights in, keeping your elbows at the same perpendicular angle and squeeze your chest muscles

Back to starting position:038

039 Bring the weights overhead without locking your elbows, then back to starting position for the next rep

9. Circle obliques (another one of my all-time favorites-  this one will definitely make you a little sore!)

040  Toes pointing up, with hands in fists-- thumbs extended and pointing at your chest

041  Crunching your abs and exhaling, bring your right shoulder off the ground toward your left knee and begin to make a circular pattern with your torso

042  Complete the "body circle" by lifting your left shoulder off the ground as you continue to crunch your abs

043  Back to starting position-- continue to make 10-12 circles to the right, followed by 10-12 on the left side.

Either complete the cardio portion of your workout following the weight session, or cool down for at least 5 minutes by doing low intensity cardio and stretching.

Happy training!!!!!!