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!
* 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)
2. Reverse wide-grip row (works the back --latissumus dorsi)
3. Single-arm tricep press (works your triceps, the backs of your arms, or what some refer to as their "chicken wings")
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)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)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)
7. Wall squat and hammer curl (works glutes, hamstrings, quadriceps --front of thighs-- and biceps)
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)Bring the weights in, keeping your elbows at the same perpendicular angle and squeeze your chest muscles
9. Circle obliques (another one of my all-time favorites- this one will definitely make you a little sore!)
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!!!!!!