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)
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)
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")
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)
Take a couple of steps away from the cable machine and keep your legs hip-width apart and your knees soft
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)
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
*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)
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:
Bring the weights in, keeping your elbows at the same perpendicular angle and squeeze your chest muscles Back to starting position:
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!)
Toes pointing up, with hands in fists-- thumbs extended and pointing at your chest
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
Complete the "body circle" by lifting your left shoulder off the ground as you continue to crunch your abs
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!!!!!!
