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)

016

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

021

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

026

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)

030

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.

035

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!!!!!!

25 comments:

Jenn said...

I love these workouts! So cool (and helpful!) that you document every move in photos! I will definitely be trying at least one of them out this week, if not both. Thank you so much :o)

Julia said...

workout related comment-do you take rest days? if so, approx how often?

unrelated-you have amazing hair

Fitnessista said...

thanks, jenn- if you try them, let me know what you think! :)

hi julia- i do weights three times a week with an abs day in between and do cardio 6 days a week. 1 take one day for total rest each week.
thank you for the hair compliment :) have a wonderful day

healthyceliac said...

Thank you so much! I just posted on my site this morning that I was looking for more variation in my workout routine, and this seems totally doable!
I agree with Jenn. It's really helpful that you have pictures for each move. It helps those visual learners, like me.
Thanks again. I'll try this tomorrow morning, and let you know what I think :)

Bridget said...

I'm going to print and try these at the gym today! Thanks for such thorough explanations and photos. Do you always look so cute when you workout??

tami said...

these look great! ive already tried your first workout and enjoyed it. my only question is, is there a good substitution for 3 and 4 that i can do at home. i dont belong to a gym so i cant do those two.

Fitnessista said...

hey healthyceliac- thanks for your comment and taking the time to check it out! if you try it, i'd love to hear what you think!

hi bridget-- thanks so much for the compliment-- i decided to wear "real" workout clothes rather than the usual baggy tee and soffe shorts :) i can't wait to hear your feedback on the workout!

tami- hello! i'm so glad you tried out the other workout and were planning on doing this one as well! do you have resistance bands? if so, just wrap them around a higher structure (you could do it ouside on a tree branch, and i'm a fan of wrapping them around the staircase or the pole in the closet). if not, you can do #3 on your hands and knees with a flat back and do the same type of motion bring the weight back behind you so that it is in line with your back and keeping your elbow close to your body (tricep kickbacks), #4 you can do laying on your back with legs extended and slightly bend-- it will work the same muscles.
hope this helps!! thanks so much for reading :)

Kirsten said...

Great stuff! I have been doing the Pec'n'Press for awhile (but now I know it's official name!), and it's great. Sometimes I throw a squat or lunge in there :) Love the workouts, esp. the one for the back dimples, keep 'em coming!

Fitnessista said...

hey kirsten- thanks so much for your kind words :) the pec n' press is awesome! it definitely wears me out :o)

meghanN said...

You are 2 for 2 with your workouts as far as I'm concerned! I really like this one too..I feel the pec'n'presses in my arms from yesterday! :)

Fitnessista said...

hi megan!! thats AWESOME! i'm so so glad that you like them :D keep up the awesome work and thank you so much for your positive feedback!

Bridget said...

Great workout, definitely made me sore the next day! Thanks for helping mix up my routine :)

Fitnessista said...

hey bridget!! i'm SO glad you liked it :D thanks for commenting and for giving it a try- have a great day!

Mark Salinas said...

I wasn't aware of this one....workout looks good. Do you use a HR monitor to check your zones? Good instructional post!

CDlover said...

Thank you so much for posting this! I'm a little lost when it comes to strength training or pretty much anything non-cardio. I'm going to give this a try. :-)

Fitnessista said...

hey mark! thanks so much :D i tend to get obsessive when i wear a hr monitor (i used to borrow one from the base gym in nc for aerobics classes) and would pretty much kill myself trying to max it out-- so i decided it would probably be smart to just go with rate of perceived exertion. i'm pretty good at telling myself when i need to push a little harder or when to take it back.

thanks so much for your comment cdlover!!! let me know what you think if you decide to give the routine a try!! thank you for reading :D

talieworld said...

Hey,Thanks for the advice!
I don't own any dumbbells, but I plan on buying some once I get back to Miami.
Looks like a great plan!

Caitlin said...

seriously, amazing! thanks so much!

Fitnessista said...

thanks caitlin! i'm SO glad you liked it!

HangryPants said...

Woah! I can't believe I just found this part of your blog. Awesome. Also, you have really nice disney princess hair.

Heather

faisal said...

Hi

Your are doing very well job. Carry it.

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faisal said...

Hi

Great post.

Diet Plan
,
Walk In Clinic
,
Healthy Diet Foods
,
Pain Management
,
Health and Medicine
,
Real estate blogs
,
JObs opportunities for us
,
Travel In Pakistan

viagra online said...

The Workout #2 is just exactly what I was looking for since long ago. I have tried many routines but noone of those worked for me, but I'm totally sure that with Workout #2 I'll be able to make it.

Cialis said...

These workouts look so fun!

Elliott Broidy said...

U look great